Shirt designs are in!! I put a printout of the shirts in the gym, all I need from you below is your size.
Sue to what seems like an unusual amount of distractions/interruptions (some from me), anyone who wants this shirt can get it. If you DID finish all of the workouts, congratulations, you earned it!!
Just post your size below, I'm not sure on the costs until I talk to my screen printing guy this week.
Saturday, May 8, 2010
Sunday, May 2, 2010
Week 12, THE FINAL WORKOUT!
The final workout is a total of 500 reps.
The way it will work is you can take any or all of the exercises from the list below and do up to 100 reps of each to reach a total of 500. The only rule is you cannot do one exercise, move to a different one on the list, and then come back to the first exercise. Once you have "used up" an exercise, that one is finished.
A few examples to explain how it works:
I decide I'm going to do 100 of the following exercises to make up my 500:
100 Push-Ups
100 Pull-Ups
100 Body Squats
100 Sit-Ups
100 Box Jumps
I start my Push-Ups, but I get tired of them after 50...so I move on to Pull-Ups. I cannot go back to Push-Ups, since that exercise has been used already. I can take as many breaks as I need during the 100 Push-Ups, but after I move on to the next exercise, I cannot go back to do more of a prior movement.
I'll accept any exercise, as long as it fits into the "CrossFit" style workout program, but below is a pretty sizable list that you can select from:
Push-Ups
Pull-Ups
Box Jumps
Sit Ups
Wall Balls
Double Unders
Body Squats
Back Extensions
Deadlifts (135m/115f)
KettleBell swings
Ring Dips
Burpees (Yeah Right!)
Calorie Row
Lunges
Knees to Elbows
Any of the following weight lifts at (95m/75f)
Thruster
Clean
Push-Press
Overhead or Front Squat
Sumo Deadlift High Pull
As long as your total reps reach 500, with no more than 100 reps of any exercise, the workout is complete!
Good Luck!
The way it will work is you can take any or all of the exercises from the list below and do up to 100 reps of each to reach a total of 500. The only rule is you cannot do one exercise, move to a different one on the list, and then come back to the first exercise. Once you have "used up" an exercise, that one is finished.
A few examples to explain how it works:
I decide I'm going to do 100 of the following exercises to make up my 500:
100 Push-Ups
100 Pull-Ups
100 Body Squats
100 Sit-Ups
100 Box Jumps
I start my Push-Ups, but I get tired of them after 50...so I move on to Pull-Ups. I cannot go back to Push-Ups, since that exercise has been used already. I can take as many breaks as I need during the 100 Push-Ups, but after I move on to the next exercise, I cannot go back to do more of a prior movement.
I'll accept any exercise, as long as it fits into the "CrossFit" style workout program, but below is a pretty sizable list that you can select from:
Push-Ups
Pull-Ups
Box Jumps
Sit Ups
Wall Balls
Double Unders
Body Squats
Back Extensions
Deadlifts (135m/115f)
KettleBell swings
Ring Dips
Burpees (Yeah Right!)
Calorie Row
Lunges
Knees to Elbows
Any of the following weight lifts at (95m/75f)
Thruster
Clean
Push-Press
Overhead or Front Squat
Sumo Deadlift High Pull
As long as your total reps reach 500, with no more than 100 reps of any exercise, the workout is complete!
Good Luck!
Tuesday, April 27, 2010
Week 11, Apr. 11-17
This week I was STUCK in Europe with the volcano eruption and I think creating a workout the week after the fact would be kind of unfair.
So we'll call this the "make-up" week of the challenge, since I wasn't able to do much working out either!!!!
See you next week!
Sunday, April 4, 2010
Week 10, Apr 4-10
This workout is for all of the CFMN people who didn't submit me a workout...GuinessDog, SGP, etc. We have 2 more weeks to go, it's all downhill from here!!!
If you look at the main CF site, you know the Sectional competitions are going on for the CF 2010 games. All of the sectionals are different, but they require athletes to complete several workouts over the course of 2 days.
The Sectionals
Chose one of the following workouts:
1. Ontario Sectionals
As Many Rounds As Possible (AMRAP) 20 Minutes
Deadlift 235/150#
10 Pull-Ups
5 Ring Dips
2. Norcal/Midwest Sectionals
Against a 6 minute clock (record total OHS)
Run 800m
Overhead Squat 95/65#
AND
5 Minute Cock (total reps)
Clean and Jerk 95/65#
3. Midwest Sectionals
for total reps:
5 minutes calorie row
4 minutes box jumps 24/20
3 minutes hang squat snatch (below knee) 75/45
2 minutes wall balls 20/14
1 minute handstand pushups
Here's a video of this workout at the sectionals...
Good Luck!
If you look at the main CF site, you know the Sectional competitions are going on for the CF 2010 games. All of the sectionals are different, but they require athletes to complete several workouts over the course of 2 days.
The Sectionals
Chose one of the following workouts:
1. Ontario Sectionals
As Many Rounds As Possible (AMRAP) 20 Minutes
Deadlift 235/150#
10 Pull-Ups
5 Ring Dips
2. Norcal/Midwest Sectionals
Against a 6 minute clock (record total OHS)
Run 800m
Overhead Squat 95/65#
AND
5 Minute Cock (total reps)
Clean and Jerk 95/65#
3. Midwest Sectionals
for total reps:
5 minutes calorie row
4 minutes box jumps 24/20
3 minutes hang squat snatch (below knee) 75/45
2 minutes wall balls 20/14
1 minute handstand pushups
Here's a video of this workout at the sectionals...
Good Luck!
Tuesday, March 30, 2010
Week 9, Mar. 28 - Apr 3
This week I'll post for another non-contributor, Mark Pauli. He's a mechanical engineer who lives in Madison, WI. He's got babies all over the place so he did half of this challenge, but if he doesn't finish, I totally understand!
The Odd Couple
5 to 1 of the following exercises:
Muscle-Up Progressions
20 Double Unders
Handstand Pushup Progressions
20 Double Unders
Toes to Bar Progression
20 Double Unders
THEN
1 to 5 of the following:
135/95# Squat Clean
20 Pushups
135/95# Push Press
20 Pushups
135/95# Deadlift
20 Pushups
What I mean by "Progressions" is to do what you are capable of...if you can do muscle ups, do them...if you can do jumping muscle ups, do them...if you can't do muscle ups at all, do a ring pul up and a ring dip for each count.
HSPU are the same, if you can fully invert, do it...if not, use the box or whatever.
Toes to bar is the same, if you can't do it, knees to elbows.
the lifts, of course if you need to scale, scale.
This is a good week to play a little catch-up, since the last week was a lot of stuff!
Here's a motivational video...I think I saw some people doing this at the gym last week!
The Odd Couple
5 to 1 of the following exercises:
Muscle-Up Progressions
20 Double Unders
Handstand Pushup Progressions
20 Double Unders
Toes to Bar Progression
20 Double Unders
THEN
1 to 5 of the following:
135/95# Squat Clean
20 Pushups
135/95# Push Press
20 Pushups
135/95# Deadlift
20 Pushups
What I mean by "Progressions" is to do what you are capable of...if you can do muscle ups, do them...if you can do jumping muscle ups, do them...if you can't do muscle ups at all, do a ring pul up and a ring dip for each count.
HSPU are the same, if you can fully invert, do it...if not, use the box or whatever.
Toes to bar is the same, if you can't do it, knees to elbows.
the lifts, of course if you need to scale, scale.
This is a good week to play a little catch-up, since the last week was a lot of stuff!
Here's a motivational video...I think I saw some people doing this at the gym last week!
Monday, March 22, 2010
Week 8, Mar 21-27
This week is from Paul Fern, who finished the last challenge but was not able to do this one. He couldn't come up with a workout that he felt "was going to be hard enough" for our challenge, so I'll do it for him.
Max-Out!
Find your max reps/weights in each of the following exercises:
Pull-ups without letting go of the bar
Push ups in 2 minutes without knees touching the floor
Sit ups in 2 minutes
Bench Press (if you have a spotters!)
Deadlift
Squat
Overhead Press
Double unders in a minute
1600M run
Here's the deal this week: You can do these exercises split up any way you want. I kinda plan on doing them over several days. For the super-observant, I put the CrossFit Total in there (DL, Squat, Press), along with the strength portions of the Army PT test :P, so it might make sense to divide those two up into separate days.
I just wanna see my bench press max right now, so I put that in there, make sure you have spotters for that one! Plus, I expect to see Darcy turning in sub 4:00 miles this summer, so that's in there too.
Remember, good form is the most important thing, don't get hurt!
Here's a video of what I expect to see!
Good Luck!
Max-Out!
Find your max reps/weights in each of the following exercises:
Pull-ups without letting go of the bar
Push ups in 2 minutes without knees touching the floor
Sit ups in 2 minutes
Bench Press (if you have a spotters!)
Deadlift
Squat
Overhead Press
Double unders in a minute
1600M run
Here's the deal this week: You can do these exercises split up any way you want. I kinda plan on doing them over several days. For the super-observant, I put the CrossFit Total in there (DL, Squat, Press), along with the strength portions of the Army PT test :P, so it might make sense to divide those two up into separate days.
I just wanna see my bench press max right now, so I put that in there, make sure you have spotters for that one! Plus, I expect to see Darcy turning in sub 4:00 miles this summer, so that's in there too.
Remember, good form is the most important thing, don't get hurt!
Here's a video of what I expect to see!
Good Luck!
Monday, March 15, 2010
Week 7, Mar 14-20
This week’s workout is compliments of Chris Tutka, one of the OLDEST Pipehitters doing the challenges. Chris is pretty cool for being totally out of touch with my generation, and I think it’s pretty impressive that he can get on the internet (or “the interwebs” as he calls it), and navigate his way to this site.
All joking aside, Chris finished 3rd at “The Toughest Cop Alive” contest, and is a great CrossFitter and very disciplined…Who else can claim they do all CrossFit workouts to the max Range Of Motion by themselves, every day?! Plus, we’re running the Las Vegas Rock and Roll Marathon on December 5th, 2010 together, and he’ll probably beat me at that too! (P.S. If anyone wants in, we have extra hotel room space and it should be really fun http://las-vegas.competitor.com/).
Fran in a Boat (or on the Run)
21-15-9-5 Reps of:
95/75# Thrusters
Pull-Ups
After each round, complete a 400M Row (or run)
Due to great minds thinking alike, if you did the “Ode to Amundson” workout at CFMN that was scheduled last week, I will also accept that. Just post your total time.
Ode to Amundsen
7 thrusters, 7 pullups x 3, then 800m
5 thrusters, 5 pullups x 3, then 800m
3 thrusters, 3 pullups x 3, then 800m
Good Luck!
All joking aside, Chris finished 3rd at “The Toughest Cop Alive” contest, and is a great CrossFitter and very disciplined…Who else can claim they do all CrossFit workouts to the max Range Of Motion by themselves, every day?! Plus, we’re running the Las Vegas Rock and Roll Marathon on December 5th, 2010 together, and he’ll probably beat me at that too! (P.S. If anyone wants in, we have extra hotel room space and it should be really fun http://las-vegas.competitor.com/).
Fran in a Boat (or on the Run)
21-15-9-5 Reps of:
95/75# Thrusters
Pull-Ups
After each round, complete a 400M Row (or run)
Due to great minds thinking alike, if you did the “Ode to Amundson” workout at CFMN that was scheduled last week, I will also accept that. Just post your total time.
Ode to Amundsen
7 thrusters, 7 pullups x 3, then 800m
5 thrusters, 5 pullups x 3, then 800m
3 thrusters, 3 pullups x 3, then 800m
Good Luck!
Sunday, March 7, 2010
Week 6, Mar 7-13
Halfway there! I knew Darcy would be a good week 6 workout donor, since she has a real talent for coming up with creative and challenging workouts.
Darcy is a CrossFitMN Trainer, an elite tri-athlete, and an all around good person. She also runs Fit Neighbor and a few blogs herself, including Late Bloomer (Time for an update, btw!).
Anyways, Darcy came up with this workout, she did it right after mailing it to me, and said it was a killer. So I'll include some scaling options at the bottom so nobody gets unintentionally killed by this workout.
The Bigger They Are, The Harder They Fall! (or, Are You As Strong As You Are Big?) (or, Man, Kevin Is Going To HATE This)
There is math involved. Get out your calculator and start strategerizing.
Body weight x 1.5 x 100 = Total weight to be lifted.
Add 3000 m in rowing.
Workout:
Total weight to be lifted/2 = total dead lift weight.
Total dead lift weight x .6 = total squat clean weight.
Total dead lift weight x .4 = total overhead press (strict/push/jerk/whatever) weight.
3000 m row
You can break the exercises up into rounds any way you want. See the example below.
Darcy did this:
I weigh 140
140 x 1.5 x 100 = 21000
DL: 10500 (85 reps at 125)
Clean: 6300 (97 reps at 65)
OH Press: 4200 (93 reps at 45)
Row 3000
Which equaled
10 rds
300 m row
7 dead lift at 150
10 squat cleans at 65
7 overhead press at 65
Mike's math looks like this:
185 lbs.
185*1.5 = 277.5*100 = 27750
Deadlift = 27750/2 = 13875
Squat Cleans = 13875*.6 = 8325
OH Presses = 13875*.4 = 5550
If I was going to do the 10 round model Darcy used, my loads and reps would be as follows:
10 Rds
7 DL at 200#
9 Squat Cleans at 95#
6 Presses at 95#
300m Row
There are MANY ways to approach this workout. You can go heavier loads and less reps, or go lighter weights and more reps. It really is up to you to feel it out and do what you're capable of.
Darcy said this was a "killer" when she did it, so if you want to scale it down because you aren't as familiar with the three exercises, just reduce the original multiplier from 1.5 to 1.25 or even 1.00. That will reduce the total weight lifted, making all three lifts easier.
Don't OVERDO it!!! If you feel out of control or like you're gonna die, just reduce the weight to where it needs to be. This should be challenging, but I don't want to see anyone get paralyzed because they lost sight of the goal, which is to challenge yourself while lifting properly and safely!
For Motivation, here's my favorite CF Video that I watch when I need a little boost:
Good Luck!
P.S. It's all downhill from here!
Darcy is a CrossFitMN Trainer, an elite tri-athlete, and an all around good person. She also runs Fit Neighbor and a few blogs herself, including Late Bloomer (Time for an update, btw!).
Anyways, Darcy came up with this workout, she did it right after mailing it to me, and said it was a killer. So I'll include some scaling options at the bottom so nobody gets unintentionally killed by this workout.
The Bigger They Are, The Harder They Fall! (or, Are You As Strong As You Are Big?) (or, Man, Kevin Is Going To HATE This)
There is math involved. Get out your calculator and start strategerizing.
Body weight x 1.5 x 100 = Total weight to be lifted.
Add 3000 m in rowing.
Workout:
Total weight to be lifted/2 = total dead lift weight.
Total dead lift weight x .6 = total squat clean weight.
Total dead lift weight x .4 = total overhead press (strict/push/jerk/whatever) weight.
3000 m row
You can break the exercises up into rounds any way you want. See the example below.
Darcy did this:
I weigh 140
140 x 1.5 x 100 = 21000
DL: 10500 (85 reps at 125)
Clean: 6300 (97 reps at 65)
OH Press: 4200 (93 reps at 45)
Row 3000
Which equaled
10 rds
300 m row
7 dead lift at 150
10 squat cleans at 65
7 overhead press at 65
Mike's math looks like this:
185 lbs.
185*1.5 = 277.5*100 = 27750
Deadlift = 27750/2 = 13875
Squat Cleans = 13875*.6 = 8325
OH Presses = 13875*.4 = 5550
If I was going to do the 10 round model Darcy used, my loads and reps would be as follows:
10 Rds
7 DL at 200#
9 Squat Cleans at 95#
6 Presses at 95#
300m Row
There are MANY ways to approach this workout. You can go heavier loads and less reps, or go lighter weights and more reps. It really is up to you to feel it out and do what you're capable of.
Darcy said this was a "killer" when she did it, so if you want to scale it down because you aren't as familiar with the three exercises, just reduce the original multiplier from 1.5 to 1.25 or even 1.00. That will reduce the total weight lifted, making all three lifts easier.
Don't OVERDO it!!! If you feel out of control or like you're gonna die, just reduce the weight to where it needs to be. This should be challenging, but I don't want to see anyone get paralyzed because they lost sight of the goal, which is to challenge yourself while lifting properly and safely!
For Motivation, here's my favorite CF Video that I watch when I need a little boost:
"The Evolution" by CrossFit by Overload from CrossFit South Philly on Vimeo.
Good Luck!
P.S. It's all downhill from here!
Sunday, February 28, 2010
Week 5, Feb 28-Mar 6
This week was Pat Rutledge's week for donation, but he didn't get back to me and left for vacation to some awesome Caribbean island for a couple of weeks, so I'll do this week in his spirit.
For those that don't know Pat, he's one of Damian's Jiu-Jitsu/Muy Thai students, and he didn't have the time or energy to complete this quarter's challenge (excuses, excuses). Plus I guess he sliced his foot open last week with his "knife embedded in cowboy boot" at work. Here is some actual footage of him hurting his foot:
Pat is in the one in the black shirt and white pants with the flowing locks. I'm not sure what Eric "Boondock" Nielson was doing there, but he's wearing the buttoned up denim shirt.
Anyways, good luck on the vacation and with the foot, Pat....here's your workout:
CF Coronadoh!
For those that are familiar with the CF Cornonado workout we do from time to time at the gym, this is a similar idea. This workout is untested, so it might be a huge pain, or it might be easier (I'm leaning towards "huge pain")
For this workout you need a constant clock or interval timer set to one minute.
The workout runs like this:
1 minute of 95#M75#F Sumo Deadlift High Pulls (SDHP)
After one minute, you do:
250m Row
10 Pull-Ups
10 Push-Ups
10 Box Jumps
As soon as the exercises are complete, begin the SDHP for 1 minute again. If you're working as a group, you start the SDHP minute when the last person finishes the other exercises. NO SANDBAGGING ON THE "OTHER" EXERCISES!!
The workout is complete when you have done 100 SDHP. Record the total number of rounds it took to complete.
Good luck!
For those that don't know Pat, he's one of Damian's Jiu-Jitsu/Muy Thai students, and he didn't have the time or energy to complete this quarter's challenge (excuses, excuses). Plus I guess he sliced his foot open last week with his "knife embedded in cowboy boot" at work. Here is some actual footage of him hurting his foot:
Pat is in the one in the black shirt and white pants with the flowing locks. I'm not sure what Eric "Boondock" Nielson was doing there, but he's wearing the buttoned up denim shirt.
Anyways, good luck on the vacation and with the foot, Pat....here's your workout:
CF Coronadoh!
For those that are familiar with the CF Cornonado workout we do from time to time at the gym, this is a similar idea. This workout is untested, so it might be a huge pain, or it might be easier (I'm leaning towards "huge pain")
For this workout you need a constant clock or interval timer set to one minute.
The workout runs like this:
1 minute of 95#M75#F Sumo Deadlift High Pulls (SDHP)
After one minute, you do:
250m Row
10 Pull-Ups
10 Push-Ups
10 Box Jumps
As soon as the exercises are complete, begin the SDHP for 1 minute again. If you're working as a group, you start the SDHP minute when the last person finishes the other exercises. NO SANDBAGGING ON THE "OTHER" EXERCISES!!
The workout is complete when you have done 100 SDHP. Record the total number of rounds it took to complete.
Good luck!
Sunday, February 21, 2010
Week 4, Feb 21-27
This week's workout is from Eric Nielson, "Boondock" from last time.
He based his workout on the "muscle group" type workouts that we used to do before our discovery of the total body assault CrossFit provides.
So without further ado:
The Globo-Gym
Round 1 (Back & Bi)
400m Row
30x Back Ext
30x Pull up
30x Renegade row (35#)
30x Ab-mat Sit up
Round 2 (Chest & Tri)
400m Row
30x Push up
30x Ring dips
30x Burpee
30x Flutter kicks (4 count = 1)
Round 3 (Legs & Shoulders)
400m Row
30x Wall Ball
30x Lunges
30x Box jump
30x GHD Sit up
Finish with: 30x Double unders
He also asked me to attach this video for motivation:
He based his workout on the "muscle group" type workouts that we used to do before our discovery of the total body assault CrossFit provides.
So without further ado:
The Globo-Gym
Round 1 (Back & Bi)
400m Row
30x Back Ext
30x Pull up
30x Renegade row (35#)
30x Ab-mat Sit up
Round 2 (Chest & Tri)
400m Row
30x Push up
30x Ring dips
30x Burpee
30x Flutter kicks (4 count = 1)
Round 3 (Legs & Shoulders)
400m Row
30x Wall Ball
30x Lunges
30x Box jump
30x GHD Sit up
Finish with: 30x Double unders
He also asked me to attach this video for motivation:
Monday, February 15, 2010
Week 3, Feb. 14-20
This week's workout is compliments of George Roscoe, who goes by the name "iheartherain".
He is an active ballroom dancer and does CrossFit to stay in shape for that.
After the first two workouts lasing longer than 20 minutes, at least this one will not last any longer than 20!
Squat, Press, Climb
AMRAP in 20 minutes of (Post rounds in comments):
10 Kettlebell/Dumbell Clean-Squat-Sots press-OHS (35/20#) each arm.
2 15' Rope climb (sub 10 towel pull-ups)
Row 400m or 10 Burpees
Here is a more detailed explanation of the compound KB motion "Clean-Squat-Sots press-OHS", it goes like this...
1) Clean Kettlebell from the ground
2) Lower into the first 1/2 of a Front Squat--stop at the bottom
3) Press the KB up to full extension--keep you eye on the prize
4) Then stand up, which is the second 1/2 of an Over Head Squat
5) Lower the weight and restart the the next rep from the ground.
I'll look for a video to explain the motion of the kettlebell, but it is very close to a thruster..except you focus on pressing the kettlebell in the squatting position.
Here's a video that is SIMILAR to George's movement. The only difference is that he has you PRESS the KB while still squatting. As an added bonus, this dude is so pumped up...WATCH OUT!!
He is an active ballroom dancer and does CrossFit to stay in shape for that.
After the first two workouts lasing longer than 20 minutes, at least this one will not last any longer than 20!
Squat, Press, Climb
AMRAP in 20 minutes of (Post rounds in comments):
10 Kettlebell/Dumbell Clean-Squat-Sots press-OHS (35/20#) each arm.
2 15' Rope climb (sub 10 towel pull-ups)
Row 400m or 10 Burpees
Here is a more detailed explanation of the compound KB motion "Clean-Squat-Sots press-OHS", it goes like this...
1) Clean Kettlebell from the ground
2) Lower into the first 1/2 of a Front Squat--stop at the bottom
3) Press the KB up to full extension--keep you eye on the prize
4) Then stand up, which is the second 1/2 of an Over Head Squat
5) Lower the weight and restart the the next rep from the ground.
I'll look for a video to explain the motion of the kettlebell, but it is very close to a thruster..except you focus on pressing the kettlebell in the squatting position.
Here's a video that is SIMILAR to George's movement. The only difference is that he has you PRESS the KB while still squatting. As an added bonus, this dude is so pumped up...WATCH OUT!!
Sunday, February 7, 2010
Week 2, Feb 7 - 13
This is our first "donated" workout of the cycle, from none other than Damian Hirtz, the owner and principal masochist of CrossFit MN and Revolution Defense and Fitness.
he e-mailed me this and I replied "man, this looks tough"...His response, "Trust me, I am a professional." I said, "That is a quote from Logjammin', the porno in The Big Lebowski, and we all know how that worked out for Bunny Lebowski." He then said, "It also is the quote from the parking lot attendant from Ferris Bueller's Day Off before he takes Cameron's Dad's Ferrari."
So depending on your generation and personal preference, this workout should either make you feel like Bunny Lebowski or Cameron's Ferarri....
Pick Your Poison: Redux Courtesy of Damian Hirtz
20 Burpees
200 M RowOR 20 Double Unders
20 MB Clean Thrusters – OR 40 Wall Balls
20 Clapping Push-ups OR 50 Box Jumps
400 M rowOR 40 Double Unders
10 Bear Complex (Power Clean, Front Squat, Push Press/Jerk, Back Squat, Push Press/Jerk at 65# men/45# women)
5 Muscle ups OR 25 Pull ups and 25 Dips
600 M rowOR 60 Double Unders
15 HSPU OR 40 Push Press @ 50% Body Weight
20 Pistols (10 each leg) OR 30 Body Length Broad Jumps
600 M rowOR 60 Double Unders
30 Knees to Elbows OR 75 Sit ups
15 Clapping (aka flying) Pull ups OR 40 Kipping Pull ups
400 M rowOR 40 Double Unders
20 Burpees
So here's the deal. Every group that has an OR means you get to pick one or the other. The only exercise everyone gets to do is the burpees at the beginning and the end, and The Bear in the middle. NO SETTING THE BAR DOWN DURING THE COMPLEX...if you do, the rep doesn't count.
If you can't do Double Unders, 5 jump ropes=1 Double Under.
Sub anything else as needed. If you need a tip on any exercise or a substitution for something, just post in the comments below.
Good Luck!
he e-mailed me this and I replied "man, this looks tough"...His response, "Trust me, I am a professional." I said, "That is a quote from Logjammin', the porno in The Big Lebowski, and we all know how that worked out for Bunny Lebowski." He then said, "It also is the quote from the parking lot attendant from Ferris Bueller's Day Off before he takes Cameron's Dad's Ferrari."
So depending on your generation and personal preference, this workout should either make you feel like Bunny Lebowski or Cameron's Ferarri....
Pick Your Poison: Redux Courtesy of Damian Hirtz
20 Burpees
200 M RowOR 20 Double Unders
20 MB Clean Thrusters – OR 40 Wall Balls
20 Clapping Push-ups OR 50 Box Jumps
400 M rowOR 40 Double Unders
10 Bear Complex (Power Clean, Front Squat, Push Press/Jerk, Back Squat, Push Press/Jerk at 65# men/45# women)
5 Muscle ups OR 25 Pull ups and 25 Dips
600 M rowOR 60 Double Unders
15 HSPU OR 40 Push Press @ 50% Body Weight
20 Pistols (10 each leg) OR 30 Body Length Broad Jumps
600 M rowOR 60 Double Unders
30 Knees to Elbows OR 75 Sit ups
15 Clapping (aka flying) Pull ups OR 40 Kipping Pull ups
400 M rowOR 40 Double Unders
20 Burpees
So here's the deal. Every group that has an OR means you get to pick one or the other. The only exercise everyone gets to do is the burpees at the beginning and the end, and The Bear in the middle. NO SETTING THE BAR DOWN DURING THE COMPLEX...if you do, the rep doesn't count.
If you can't do Double Unders, 5 jump ropes=1 Double Under.
Sub anything else as needed. If you need a tip on any exercise or a substitution for something, just post in the comments below.
Good Luck!
Sunday, January 31, 2010
Week 1 Feb. 1-Feb. 6
Ok, here we go again!
The rules are pretty simple. Each week I'll post a workout here, and we do them. You don't even have to do them in the week they post, just get them all done before April 30th!
This time each person who finished the Challenge last time will come up for a workout, so you can only blame me for a few of them!!!
If you don't have the equipment, or cannot do the exercises as posted, feel free to substitute as needed. I will make some recommendations at the end of the post for subs, do what you can and keep it challenging!
Week 1 - The Pyramid (Kevin says this isn't a "true" pyramid and should be renamed) The Trapezoid!
For Time:
Row 100M
10 Pull-Ups, 10 Push-Ups, 10 Squats
Row 200M
9 Pull-Ups, Push-Ups, Squats
Row 300M
8 Pull-Ups, Push-Ups, Squats
Row 400M
7 Pull-Ups, Push-Ups, Squats
Row 500M
6 Pull-Ups, Push-Ups, Squats
Row 500M
6 Pull-Ups, Push-Ups, Squats
Row 400M
7 Pull-Ups, Push-Ups, Squats
Row 300M
8 Pull-Ups, Push-Ups, Squats
Row 200M
9 Pull-Ups, Push-Ups, Squats
Row 100M
10 Pull-Ups, Push-Ups, Squats
If the Box doesn't have enough rowers, it's fine to start with the Pull-Ups and then row, to set up a rotation.
The substitutions this week are as follows:
No rower? Treadmill works good (1M Row=1M Run). No Treadmill? Jump Rope or Double Under(1 Jump=10M or 1 DU=25M). No Rope? Do Burpees you cheap ass (1 Burp=20M)!
If you don't have a pull-up bar, you'll just have to be creative with what you have around. Comment below and I can hook you up with ideas. If you can't do that many pull-ups, standard substitutions apply (jumping, bands, boxes, whatever you need).
Post times in the comments.
Good Luck!
The rules are pretty simple. Each week I'll post a workout here, and we do them. You don't even have to do them in the week they post, just get them all done before April 30th!
This time each person who finished the Challenge last time will come up for a workout, so you can only blame me for a few of them!!!
If you don't have the equipment, or cannot do the exercises as posted, feel free to substitute as needed. I will make some recommendations at the end of the post for subs, do what you can and keep it challenging!
Week 1 - The Pyramid (Kevin says this isn't a "true" pyramid and should be renamed) The Trapezoid!
For Time:
Row 100M
10 Pull-Ups, 10 Push-Ups, 10 Squats
Row 200M
9 Pull-Ups, Push-Ups, Squats
Row 300M
8 Pull-Ups, Push-Ups, Squats
Row 400M
7 Pull-Ups, Push-Ups, Squats
Row 500M
6 Pull-Ups, Push-Ups, Squats
Row 500M
6 Pull-Ups, Push-Ups, Squats
Row 400M
7 Pull-Ups, Push-Ups, Squats
Row 300M
8 Pull-Ups, Push-Ups, Squats
Row 200M
9 Pull-Ups, Push-Ups, Squats
Row 100M
10 Pull-Ups, Push-Ups, Squats
If the Box doesn't have enough rowers, it's fine to start with the Pull-Ups and then row, to set up a rotation.
The substitutions this week are as follows:
No rower? Treadmill works good (1M Row=1M Run). No Treadmill? Jump Rope or Double Under(1 Jump=10M or 1 DU=25M). No Rope? Do Burpees you cheap ass (1 Burp=20M)!
If you don't have a pull-up bar, you'll just have to be creative with what you have around. Comment below and I can hook you up with ideas. If you can't do that many pull-ups, standard substitutions apply (jumping, bands, boxes, whatever you need).
Post times in the comments.
Good Luck!
Monday, January 18, 2010
What is the Pipe Hitters Union?
Simply put, the PHU is a twelve week workout challenge. Each week, a new workout will be posted to this site, and anyone who finishes all twelve before the end date will have completed the Quarterly Challenge! The workouts do not NEED to be finished the week they're posted, as long as they get done before the end of the challenge, but don't fall too far behind! In addition, the workout weights and exercises can be changed as skill and equipment mandate. Never work beyond your capabilities and risk injury!! If you finish the workout, it counts as a finished workout, even if you didn't do it exactly as prescribed.
The Twin Cities CrossFit community is growing rapidly, and this is a good chance for your Box to workout with other members from all the different CrossFit gyms in the Minneapolis area. This challenge isn't limited to people from the CrossFit gyms or even the Twin Cities area. If you know someone who wants to be up for the Challenge, anyone can participate!
This is no substitution for the programming that your current Box uses, but if the trainers at your gym incorporate these workouts into your weekly program, they can be a fun and unique way to get some different workouts ideas. Always trust your trainers with substitutions to Rx weights and any equipment substitutions.
This cycle, we will be getting the workouts from the twelve people who finished the last Challenge, so we will see what kind of fun they can come up this time. If you finish all twelve workouts before the end date (right now I''m looking at April 30), I will make up another unique t-shirt that anyone who completes the challenge can get (the last shirt is the logo at the top and bottom of this blog).
If you want to participate in this Challenge, just leave a reply to this post, with your name and a tiny bit about yourself, like name where you work out, etc...
See you in the gym!
Mike
The Twin Cities CrossFit community is growing rapidly, and this is a good chance for your Box to workout with other members from all the different CrossFit gyms in the Minneapolis area. This challenge isn't limited to people from the CrossFit gyms or even the Twin Cities area. If you know someone who wants to be up for the Challenge, anyone can participate!
This is no substitution for the programming that your current Box uses, but if the trainers at your gym incorporate these workouts into your weekly program, they can be a fun and unique way to get some different workouts ideas. Always trust your trainers with substitutions to Rx weights and any equipment substitutions.
This cycle, we will be getting the workouts from the twelve people who finished the last Challenge, so we will see what kind of fun they can come up this time. If you finish all twelve workouts before the end date (right now I''m looking at April 30), I will make up another unique t-shirt that anyone who completes the challenge can get (the last shirt is the logo at the top and bottom of this blog).
If you want to participate in this Challenge, just leave a reply to this post, with your name and a tiny bit about yourself, like name where you work out, etc...
See you in the gym!
Mike
Thursday, January 7, 2010
We've Moved!!!!!!
In order to simplify the posting and reading process for the next Pipehitters challenge, I'm going to try to use this blog to post and follow workouts.
It should be a format more familiar to those who are CrossFit regulars, and it's pretty self explanatory for those who aren't familiar with blogs.
If you want to see the workouts and results from last cycle, it can be found here:
www.pipehitters.freeforums.org
I put all of the last workouts in the "archives" section, can easily navigate through the weekly workouts by clicking the folders. I think this blog method will be easier than the forum model and obviously more familiar to the CrossFit blog community.
For those of you that are really high speed (and have iPhones), you can even subscribe to a RSS feed for this site, I think! I'm learning this as well as you, so just like last time, please be patient with the tech glitches that will undoubtedly arise!
Congrats to the 12 people who finished the last challenge:
PhantomBear
MayaH
SGP
iheartherain
Darcy
Boondock
Mecho
tutkaC
GuinessDog
GregF
fernp
Rutlep
The workouts were tough, and the technology might have been even tougher! Hopefully this time the blog will make accessing the stuff a bit easier, and you all get to make up one workout for this cycle...Congrats!
It should be a format more familiar to those who are CrossFit regulars, and it's pretty self explanatory for those who aren't familiar with blogs.
If you want to see the workouts and results from last cycle, it can be found here:
www.pipehitters.freeforums.org
I put all of the last workouts in the "archives" section, can easily navigate through the weekly workouts by clicking the folders. I think this blog method will be easier than the forum model and obviously more familiar to the CrossFit blog community.
For those of you that are really high speed (and have iPhones), you can even subscribe to a RSS feed for this site, I think! I'm learning this as well as you, so just like last time, please be patient with the tech glitches that will undoubtedly arise!
Congrats to the 12 people who finished the last challenge:
PhantomBear
MayaH
SGP
iheartherain
Darcy
Boondock
Mecho
tutkaC
GuinessDog
GregF
fernp
Rutlep
The workouts were tough, and the technology might have been even tougher! Hopefully this time the blog will make accessing the stuff a bit easier, and you all get to make up one workout for this cycle...Congrats!
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