Push Press
3-3-3-3-3-3 réps
WoD
For time
21-18-15-12-9-6-3
KB Swing 24 Kg
Dips
Box Jump
Calorie row
Fin de séance
Stretching and mobility
 |
| open 15.5 after effect (#teamheebs) |
mardi 31 mars 2015
Workout du 31/03/2015
Force
Push Press
3-3-3-3-3-3 réps
WoD
For time
21-18-15-12-9-6-3
KB Swing 24 Kg
Dips
Box Jump
Calorie row
Fin de séance
Stretching and mobility
Push Press
3-3-3-3-3-3 réps
WoD
For time
21-18-15-12-9-6-3
KB Swing 24 Kg
Dips
Box Jump
Calorie row
Fin de séance
Stretching and mobility
lundi 30 mars 2015
Workout du 30/03/2015
Conditioning Workout (competitors training)
1 RFT:
30 Pull ups
50 Sit ups
70 Double unders
immediately into
2 RFT:
20 Pull ups
40 Sit ups
60 Double unders
immediately into
3 RFT:
10 Pull ups
20 Sit ups
40 Double unders
1 RFT:
30 Pull ups
50 Sit ups
70 Double unders
immediately into
2 RFT:
20 Pull ups
40 Sit ups
60 Double unders
immediately into
3 RFT:
10 Pull ups
20 Sit ups
40 Double unders
 |
| Noah Ohlsen, 2015 ECC |
dimanche 29 mars 2015
Workout du 29/03/2015
Passage du 15.5 à Crossfit Antipolis (Avec mon pote Elsabre)
Workout 15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 95 lb.
Women use 65 lb.
temps : 11min13 (1:17 de moins que mon premier essai à fitlane)
Ce WoD est horrible!
Workout 15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 95 lb.
Women use 65 lb.
temps : 11min13 (1:17 de moins que mon premier essai à fitlane)
Ce WoD est horrible!
vendredi 27 mars 2015
Workout du 27/03/2015
Force
Bench Press
3-3-3-3-3 réps
Skill
20 Pistol squat alternating
WoD
Open 15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 95 lb.
Women use 65 lb.
Bench Press
3-3-3-3-3 réps
Skill
20 Pistol squat alternating
WoD
Open 15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 95 lb.
Women use 65 lb.
jeudi 26 mars 2015
Workout du 26/03/2015
Jeu de carte entre amis
Coeur : Hand release Push up (Pompes)
Carreaux : Pull Up
Pique : Squat
Trefle : Sit Up
Joker : 50 Burpees
Coeur : Hand release Push up (Pompes)
Carreaux : Pull Up
Pique : Squat
Trefle : Sit Up
Joker : 50 Burpees
mercredi 25 mars 2015
Workout du 25/03/2015
Crain
2 rounds for time of:
34 push-ups
50-yard sprint (Switched with 30 Mountain climbers)
34 deadlifts, 135 lb.
50-yard sprint
34 box jumps, 24-inch box
50-yard sprint
34 clean and jerks, 95 lb.
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots, 20-lb. ball
50-yard sprint
34 pull-ups
50-yard sprint
2 rounds for time of:
34 push-ups
50-yard sprint (Switched with 30 Mountain climbers)
34 deadlifts, 135 lb.
50-yard sprint
34 box jumps, 24-inch box
50-yard sprint
34 clean and jerks, 95 lb.
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots, 20-lb. ball
50-yard sprint
34 pull-ups
50-yard sprint
mardi 24 mars 2015
Workout du 24/03/2015
Force
4×6 Back Squat across
Conditioning
With a running clock
21-15-9:
Thrusters, 95/65
Box Jumps, 24/20
rest equal time, then…
21-15-9:
Calorie Row
Bar Facing Burpees
Stretching
4×6 Back Squat across
Conditioning
With a running clock
21-15-9:
Thrusters, 95/65
Box Jumps, 24/20
rest equal time, then…
21-15-9:
Calorie Row
Bar Facing Burpees
Stretching
lundi 23 mars 2015
Workout du 23/03/2015
Crossfit Games
Passage du 15.4 à Crossfit Antipolis
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.(84Kg)
Women clean 125 lb.
Passage du 15.4 à Crossfit Antipolis
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.(84Kg)
Women clean 125 lb.
vendredi 20 mars 2015
Workout du 20/03/2015
Force (Test pour le 15.4)
EMOM 10 Minutes
3 Clean 85 Kg
WoD
AMRAP 35' (Compare to mardi 17 septembre 2013)
21 Pull Up
21 Thrusters 30Kg
21 Kb Swing 24
20 Goblet Walking lounge (KB 24Kg)
EMOM 10 Minutes
3 Clean 85 Kg
WoD
AMRAP 35' (Compare to mardi 17 septembre 2013)
21 Pull Up
21 Thrusters 30Kg
21 Kb Swing 24
20 Goblet Walking lounge (KB 24Kg)
Ok je comprends mieux maintenant ;-)
jeudi 19 mars 2015
Workout du 19/03/2015
Skill
Kipping HSPU
WoD
Ivan the Terrible (Hard Edition)
50 DUs
50 Overhead Walking Lounges (Disque 20 kg)
50 Release Push Ups
50 Hollow Rocks
40 DUs
40 Overhead Walking Lounges (Disque 20 kg)
40 Release Push Ups
40 Hollow Rocks
30 DUs
30 Overhead Walking Lounges (Disque 20 kg)
30 Release Push Ups
30 Hollow Rocks
20 DUs
20 Overhead Walking Lounges (Disque 20 kg)
20 Release Push Ups
20 Hollow Rocks
10 DUs
10 Overhead Walking Lounges (Disque 20 kg)
10 Release Push Ups
10 Hollow Rocks
Ce soir Osthéo ;-)
Kipping HSPU
WoD
Ivan the Terrible (Hard Edition)
50 DUs
50 Overhead Walking Lounges (Disque 20 kg)
50 Release Push Ups
50 Hollow Rocks
40 DUs
40 Overhead Walking Lounges (Disque 20 kg)
40 Release Push Ups
40 Hollow Rocks
30 DUs
30 Overhead Walking Lounges (Disque 20 kg)
30 Release Push Ups
30 Hollow Rocks
20 DUs
20 Overhead Walking Lounges (Disque 20 kg)
20 Release Push Ups
20 Hollow Rocks
10 DUs
10 Overhead Walking Lounges (Disque 20 kg)
10 Release Push Ups
10 Hollow Rocks
Ce soir Osthéo ;-)
Tripod à Cannes été 2013
mercredi 18 mars 2015
Workout du 18/03/2015
Skill
EMOM 12 Minutes
Min 1>4 = 5 OverHead Squats 40kg
Min 4>8 = 4 OverHead Squats 50kg
Min 8>12 = 3 OverHead Squats 60kg
Conditioning
Bergeron Beep Test
EMOM for as long as possible…
7 Thrusters, 75/55
7 Pull ups
7 Burpees
EMOM 12 Minutes
Min 1>4 = 5 OverHead Squats 40kg
Min 4>8 = 4 OverHead Squats 50kg
Min 8>12 = 3 OverHead Squats 60kg
Conditioning
Bergeron Beep Test
EMOM for as long as possible…
7 Thrusters, 75/55
7 Pull ups
7 Burpees
mardi 17 mars 2015
Workout du 17/03/2015
Force
5×3 Thrusters, climbing
WoD Conditioning
For time
50 Cal Row
50 Box Jumps
25 Power Clean (135/95)
25 Burpees over Bar
5×3 Thrusters, climbing
WoD Conditioning
For time
50 Cal Row
50 Box Jumps
25 Power Clean (135/95)
25 Burpees over Bar
lundi 16 mars 2015
Workout du 16/03/2015
Passage du 15.3(Rx) à la box Crossfit Antipolis
Workout 15.3
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots, 20-lb. ball to 10 feet
100 double-unders
Score : 167rép (80% du temps à faire les MUs)
je n'avais pas fait de ring MU depuis 2 ans, à l'époque j'en avais passé 1 et je m'étais luxé l'épaule sur le deuxième. j'étais parti pour faire la version scaled (vraiment pas top) malgré moi... Mais je me suis forcé à faire le Rx en éspérant en repasser au moins 1 sur les 14 minuteset et surtout en évitant de me blesser. J'en ai au final fait 14 (difficilement surtout sur les 7 derniers). C'est en participant à des compétitions comme les Crossfit Games qu'on se dépasse, c'est surtout ça l’intérêt car sans ça j'aurais jamais refais de MU aux anneaux. J'ai du coup commandé une paire d'anneau de gym pour progresser!
Workout 15.3
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots, 20-lb. ball to 10 feet
100 double-unders
Score : 167rép (80% du temps à faire les MUs)
je n'avais pas fait de ring MU depuis 2 ans, à l'époque j'en avais passé 1 et je m'étais luxé l'épaule sur le deuxième. j'étais parti pour faire la version scaled (vraiment pas top) malgré moi... Mais je me suis forcé à faire le Rx en éspérant en repasser au moins 1 sur les 14 minuteset et surtout en évitant de me blesser. J'en ai au final fait 14 (difficilement surtout sur les 7 derniers). C'est en participant à des compétitions comme les Crossfit Games qu'on se dépasse, c'est surtout ça l’intérêt car sans ça j'aurais jamais refais de MU aux anneaux. J'ai du coup commandé une paire d'anneau de gym pour progresser!
Dan Bailey's Mainsite Workout - Sunday 131222
vendredi 13 mars 2015
Workout du 13/03/2015
WoD Force
With a running clock, every minute perform 1 lift and add 10 lb.
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.
Post heaviest load for the snatch, clean and deadlift to comments.
Score :
Snatch 75Kg (New PR)
Clean 105Kg (New PR)
Deadlift : 170 Kg
Fin de séance
WoD Cindy
Amrap 20 minutes
5 Pull ups
10 Push up
15 Squat
score : 20 Tours
With a running clock, every minute perform 1 lift and add 10 lb.
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.
Post heaviest load for the snatch, clean and deadlift to comments.
Score :
Snatch 75Kg (New PR)
Clean 105Kg (New PR)
Deadlift : 170 Kg
Fin de séance
WoD Cindy
Amrap 20 minutes
5 Pull ups
10 Push up
15 Squat
score : 20 Tours
jeudi 12 mars 2015
Workout du 12/03/2015
Séance skill à Fitlane villeneuve (Peu de temps)
HSPU
Kipping HSPU
Double under
Mobility and massage
HSPU
Kipping HSPU
Double under
Mobility and massage
mercredi 11 mars 2015
Workout du 11/03/2015
Petite Séance gymnastique (Récup active)
Reprise des bar Muscle Up
Test de douleur aux tendons triceps
Travail ATR
Planche coudée
Planche
Free HSPU
Reprise des bar Muscle Up
Test de douleur aux tendons triceps
Travail ATR
Planche coudée
Planche
Free HSPU
mardi 10 mars 2015
Workout du 10/03/2015
WoD
Bowen
3 rounds for time of:
Run 800 meters
125Kg deadlifts, 7 reps
10 burpee pull-ups
24Kg single arm kettlebell thrusters, 14 reps (7 each arm)
20 box jumps, 24-inch box
Cash out
Tabata mix (20 secondes ON 10 secondes OFF next exercise x 8)
8 rounds
Double Under 20 secondes ON
10secondes OFF
Push Up 20 secondes ON
10secondes OFF
KB Swing 24 Kg 20 secondes ON
10secondes OFF
Sit Up 20 secondes ON
10secondes OFF
Bowen
3 rounds for time of:
Run 800 meters
125Kg deadlifts, 7 reps
10 burpee pull-ups
24Kg single arm kettlebell thrusters, 14 reps (7 each arm)
20 box jumps, 24-inch box
Cash out
Tabata mix (20 secondes ON 10 secondes OFF next exercise x 8)
8 rounds
Double Under 20 secondes ON
10secondes OFF
Push Up 20 secondes ON
10secondes OFF
KB Swing 24 Kg 20 secondes ON
10secondes OFF
Sit Up 20 secondes ON
10secondes OFF
Moi et Elsabre avant le départ du 15.2
lundi 9 mars 2015
Workout du 09/03/2015
Force
Push Press
EMOM 10 Minutes
3 Réps 70 Kg
WoD
30-20-10
Calorie Row
Bodyweight Back Squat (80Kg)
Temps 10min 57
Fin de séance automassage + Stretching
Push Press
EMOM 10 Minutes
3 Réps 70 Kg
WoD
30-20-10
Calorie Row
Bodyweight Back Squat (80Kg)
Temps 10min 57
Fin de séance automassage + Stretching
jeudi 5 mars 2015
Workout du 05/03/2015
Skill
Pistol Squat
Jerk
EMOM 10'
10 Butterfly Pullups
or
Benchmark
100 Pullups for time
WoD
4 rounds for time of:
25 hip extensions
400-meter run
Sauna
Pistol Squat
Jerk
EMOM 10'
10 Butterfly Pullups
or
Benchmark
100 Pullups for time
WoD
4 rounds for time of:
25 hip extensions
400-meter run
Sauna
mercredi 4 mars 2015
Workout du 04/03/2015
Skill
Free HSPU
Pistol Squat
WoD
4 rounds for time of:
50-foot overhead walking lunge, 40kg. (Instead of 60)
25 GHD sit ups
Stretching Massage au Power Plate
Free HSPU
Pistol Squat
WoD
4 rounds for time of:
50-foot overhead walking lunge, 40kg. (Instead of 60)
25 GHD sit ups
Stretching Massage au Power Plate
mardi 3 mars 2015
Workout du 03/03/2015
WoD Foo
170-lb. bench presses, 13 reps
Then, complete as many rounds as possible in 20 minutes of:
7 chest-to-bar pull-ups
77 double-unders
170-lb. squat clean thrusters, 2 reps
28 sit-ups
(170-lb = 77kg)
Cardio
4 x 500m Rameur
Mobility and stretching
170-lb. bench presses, 13 reps
Then, complete as many rounds as possible in 20 minutes of:
7 chest-to-bar pull-ups
77 double-unders
170-lb. squat clean thrusters, 2 reps
28 sit-ups
(170-lb = 77kg)
Cardio
4 x 500m Rameur
Mobility and stretching
lundi 2 mars 2015
Workout du 02/03/2015
Open 2015 ( A Crossfit Antipolis)
Workout 15.1
Complete as many rounds as possible in 9 minutes of:
15 toes-to-bars
115-lb. deadlifts, 10 reps
115-lb. snatches, 5 reps
Workout 15.1a
6 minutes to find 1-rep-max clean and jerk
Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.
Post rounds and reps completed for 15.1 and load for 15.1a to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.
=> Score 128 réps et 189 lb
Je suis capable de mieux mais tant pis :-/
Workout 15.1
Complete as many rounds as possible in 9 minutes of:
15 toes-to-bars
115-lb. deadlifts, 10 reps
115-lb. snatches, 5 reps
Workout 15.1a
6 minutes to find 1-rep-max clean and jerk
Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.
Post rounds and reps completed for 15.1 and load for 15.1a to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.
=> Score 128 réps et 189 lb
Je suis capable de mieux mais tant pis :-/
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