“Randy”
Complete for time:
75# Power Snatch, 75 reps
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.
11-8-11
“White”
Five rounds for time of:
15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters
U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.
11-7-11
Complete the following for time:
“Diane”
21-15-9 reps of
225 lb Deadlift
Handstand push ups
11-3-11
Complete as many rounds as possible in 12 minutes of:
185 pound Bench press, 3 reps
225 pound Back squat, 5 reps
11-2-11
“Jack”
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
11-1-11
Burgener Warm up
Practice one-armed snatch, 20 mins
21-18-15-12-9-6-3 of:
Overhead Squat, 45 lb bar
5 rounds of:
10 Squat Snatch, 45 lb bar
10-31-11
“Jackie”
For time:
1000m Row
50 Thrusters, 45 lbs
30 Pull Ups
ATTN CF Virtus Athletes: Mondays will officially be “Leader Board” Day. This means that you have the opportunity to pick your own girls-named WOD from the whiteboard instead of performing the posted WOD. You must perform the WOD as prescribed in order to be ranked on the whiteboard. Enjoy!
10-28-11
Complete the following for time:
Run 800 meters
50 Pull Ups
100 Push Ups
150 Squats
Run 800 meters
OR…NOT FOR TIME OF:
Row 1K
3 sets of 15 reps with a moderate load
Kettlebell Swing
GHD Sit Up
GHD Back extension
Bench Press
Ring Rows
10-27-11
Tabata Drills
Row
Plank hold
Push ups
Superman hold
Sit ups
Rest 1 minute between exercises.
http://en.wikipedia.org/wiki/High-intensity_interval_training#Tabata_Method
A popular regimen based on a 1996 study[2] uses 20 seconds of ultra-intense exercise (at an intensity of about 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state (70% VO2max) training 5 times per week. The steady state group had a higher VO2max at the end (from 52 to 57 ml/kg/min), but the Tabata group had started lower and gained more overall (from 48 to 55 ml/kg/min). Also, only the Tabata group had gained anaerobic capacity benefits.
