12/7/12

CF.com WOD:

 For time:
95 pound Overhead squat, 30 reps
7 Muscle-ups
95 pound Overhead squat, 20 reps
5 Muscle-ups

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Globo WOD:

Strength
5 rounds of:
- 3 weighted pullups, 60lbs
- 3 weighted dips, 60lbs
No rest between sets, but it is not for time so don't rush.

then

For Time:
50lb dumbbell squats, 30 reps
7 push presses, 185lbs
50lb dumbbell squats, 20 reps
5 push presses, 185lbs

50lb dumbbells means 1 50lb DB in each hand for a total of 100 pounds.

I broke this one up because the muscle ups work certain physical characteristics that I wanted to make sure to hit.  I took that training out of the context of the wod because I felt like it would be better to train it as a strength / skill session and then just choose another large compound movement that was more practical in a commercial gym setting to put in it's place.  Push presses obviously do not work the same muscle groups as a muscle up does, but it is powerful compound movement that should illicit a similar response in the context of the workout. 

And as always if your gym has rings (miracle) or a straight pull up bar with enough headroom above it then by all means do muscle ups. 

By the way if anyone is actually reading this and definitely if you're trying some of these workouts go ahead and sound off in the comments.  I'd like to know who's out there.  Let me know how your workouts in a commercial gym are going, even if they're not mine.  Post pictures of the gyms you workout in if you have them.  It'd be good to know what different people have to deal with out there.  

12/6/12

REST DAY

On your rest days try to go for a walk.  45 minutes to 1 hour.  Walk at a decent pace so it's not a stroll, but don't kill yourself trying to speed walk.  Just because you're supposed to be taking a break from hard exercise doesn't mean you should avoid all physical activity. 

12/5/12

CF.com WOD:

Clean 3-3-3-3-3-3-3 reps

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Globo WOD:

Speed Deadlift 2, 2, 2, 2, 2, 2, 2, 2, 2, 2 @ 60% of 1 rep max

Again we're sacrificing work on olympic lifting technique a little bit, but speed deadlifts will help develop powerful hip extension a lot like the clean does.  If you really want practice on the clean then I would do 10-15 minutes of technique worth with just a bar or a light weight as part of your warmup before you get into the deadlifts.  

12/4/12

CF.com WOD:

Five rounds for time of:
50 Double-unders
185 pound Push jerk, 10 reps
Rest 1 minute

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Globo WOD:

You shouldn't need to change this one.  Most commercial gyms I've been to would be fine with push presses as long as they were done in a squat rack.  Set the safety pins pretty high just in case.

However, if you go to a gym that doesn't allow overhead barbell work (some university gyms) just replace it with DB push presses.  I feel like 80lb dumbbells are about equivalent difficulty to a 185lb BB, but if you wanted to go heavier you could try.  
 

12/3/12

CF.com WOD

Complete as many rounds as possible in 15 minutes of:
8 Ring dips
10 Box jumps, 24" box
95 pound barbell Overhead walking lunge, 12 steps

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Globo WOD:

Complete as many rounds as possible in 15 minutes of:
8 Stability Push Ups
10 Box jumps
45 pound 1 arm dumbbell overhead lunge, 12 steps

I did not replace rings dips with regular dips because it might cause problems with the setup at some gyms.  If it is easy for you to setup the entire workout around a set of dip bars then you should do that. Otherwise do what I call stability pushups.  Maybe I should have called them instability pushups because the idea is to find 2 unstable objects to place your hands on to perform the push ups.  You can either use 2 equal sized medicine balls or 2 exercised discs like the ones pictured here: http://img.alibaba.com/img/pb/811/456/270/1286726913053_hz-cnmyalibaba-web2_32618.jpg

On the box jumps use a plyo box if you have them.  If not use aerobic steps or a flat bench.

For the overhead lunge alternate which arm holds the dumbbell each round. 

12/01/12

CF.com WOD:

For time:
20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps

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 Globo WOD:

3 Rounds For Time:
10 Dumbbell Thrusters, 35lb Dumbbells
10 Sit ups
10 Jump Tucks
10 Power Cleans, 135lbs
10 Double Unders
10 Overhead Squats, 135
10 Dumbbell Swings, 50lb Dumbbell
10 Deadlifts, 135lbs
10 Burpees
10 Sumo Deadlift High Pulls, 135 pounds
10 Front Squats, 135 pounds
10 Push Presses, 135 pounds
10 V ups

Not even sure what to say about this one.  It's pretty much 20 reps of everything you can think of which is difficult equipment wise for a commercial gym.  I picked a sampling of as many movements as I could out of the workout using as few different pieces of equipment as possible.  All you will need are 2 35lb DBs, 1 50lb DB, 135lb BB, and a jump rope.  I broke it down into smaller 10 rep sets and made it for 3 rounds because of the nature of doing movements like overhead squats with 135 instead of 95.

11/30/12

CF.com WOD:

Weighted pull-ups 3-3-3-3-3 reps

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Globo WOD:

 Weighted pull-ups 3-3-3-3-3 reps

No change to this one.  If you absolutely do not have a dip belt to hold the weight with you can either hold a dumbbell between your feet or if you're using enough weight and that doesn't seem feasible you can use a cable lat pull down machine as a last resort.  I know that's kind of sacrilege in the CF world, but they do work.  It needs to be a cable though and not a lever machine.  Finally, if you're going to use a machine you need to REALLY focus on keeping your torso upright throughout the movement.  Do not use momentum and lean way back to pull the bar down like you see a lot of people do.  This will change the angle of the movement and turn it into more of a row and it will no longer be comparable to the pull up.   

11/28/12

CF.com WOD:

"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

-----------------------------------------

Globo WOD:

Three rounds of:
DB Thrusters, 20lb DBs (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories) or Burpees (Reps)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.  If you are doing burpees instead of rowing each rep is worth one point.

A few modifications on this one, but nothing huge.

1) Replace the wall ball with DB thrusters because I HIGHLY doubt any commercial gym has a 20lb medicine ball or a wall that they're going to let you throw it at.
2) If you do not have a box to jump on you can either use those stackable aerobic steps or if all else fails a bench will work.
3) If you have a rower then keep the rower.  If you do not have a rower replace the row with burpees where each rep is 1 point.  

11/28/12

REST DAY

http://youtu.be/3nJrYPVJ88M
Awesome display of strength that perhaps nobody today can match.  If there's someone that can post the video in the comments please.  I'd like to see it!

11/27/12

CF.com WOD:

"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

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Globo WOD:

"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Obviously no change to this one.  This can easily be accomplished in a commercial gym.  Please click on the link provided by CF.com to the free article in the CrossFit Journal detailing how to do a CrossFit Total.  

11/26/12

CF.com WOD:

Three rounds for time of:
10 Weighted toes-to-bar, 8 pound ball
Row 200 meters with straight legs
10 Rower-facing burpees
Row 200 meters with straight arms

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Globo WOD:

Option 1
Three rounds for time of:
10 V-ups holding 10lb db in hands
Row 200 meters with straight legs
10 Rower-facing burpees
Row 200 meters with straight arms

Option 2
Three rounds for time of:
10 weighted knees to elbow, 10lb dumbbell
50 db swings, 45lb db
10 burpee knee tucks
50 double unders

This is a tricky one.  Two options here.  Option 1 is if you have a rower, but cannot put it near a pull up bar.  Just replace the knees to elbows with v-ups holding a ten pound dumbbell.  Please hold the dumbbell in your hands for this one, not in your feet.  You don't want it to slip out of your feet and bust you in the teeth at the top of the movement.  Option 2 is if you do not have a rower.  I replaced toes-to-bar with knees to elbows because knees to elbows is safer to do with a dumbbell.  If you happen to have a medicine ball then you can do toes to bar.  The rowing was the difficult thing to replace.  Obviously HQ was going for something pretty specific with the way they programmed the rowing, but I had to just replace it with fairly high intensity movements that should approximate the time it takes to do 200m on the rower and get you breathing pretty hard.  The knee tuck at the top of the burpee is to simulate the jump over the rower.  

11/25/12

CF.com WOD:

For time:
5 Front squats
25 pull-ups
4 Front squats
20 pull-ups
3 Front squats
15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups

--------------------------

Globo WOD:

Option 1
No change.

Option 2
For time:
5 Front squats
25 Hang power cleans
4 Front squats
20 Hang power cleans
3 Front squats
15 Hang power cleans
2 Front squats
10 Hang power cleans
1 Front squat
5 Hang power cleans
* use 135lbs for hang power cleans

A lot of gyms have power racks with built in pull up bars so this workout should be easy to do in one place. However, some gyms (LA Fitness) have squat stands that do not have pull up bars and the only pull up bar is far away and attached to the cable crossover machine. If this is your situation and you think it would be too difficult to pair the two movements then switch the pull ups for hang power cleans. This is not a perfect substitution as far as muscle groups worked, but it is an ass kicking movement that will give your quads a break and get you breathing pretty hard.

Using the substitution will require using 2 bars, but oh well. Keep them both close so nobody can steal one.

Finally, I am posting from my iPhone today so apologies for any formatting inconsistencies.

11/23/12

CF.com WOD

"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

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Globo WOD:

21-15-9 reps of:
225 pound Deadlift
Dumbbell Press*

If you have a place in your commercial gym to do handstand pushups then keep them in. Just be careful not to go too far and leave your bar unattended or you might find it gone when you get back.

* To figure out what weight to use for the dumbbell press use whatever weight equals approximately half your body weight.  For example I weight about 183 pounds.  Half of that is 91.5 pounds.  Round that down to 90 and I am going to use two 45 pound DBs for my presses.  Try to do the presses with as little knee bend as possible.  We're trying to simulate handstand push ups so I want you to try not to do push presses.  And remember "press" means overhead, not bench press.

Sorry for the late start on this one.  Hope everyone had a good holiday.  I'm headed to a place with very poor cell phone reception this weekend so it might be hard to get the workouts up the next two days.  I'm going to try, but if they don't make it up I apologize and it'll be back on track for Monday!

11/22/12

HAPPY THANKSGIVING!!

CF.com WOD:

CrossFit Games Open 12.1

Complete as many reps as possible in 7 minutes of:
Burpees

------------------------------------

GloboWOD:

Option 1
Complete as many reps as possible in 7 minutes of:
Burpees

Option 2
6 rounds of 400m sprints. Rest exactly 1 minute between each.  Set incline on 3%

No change to this one.  This is a killer that can easily be performed in a commercial gym.  All you need is a little open space.  This workout does point to a downfall of this whole operation though.  If I had known that 7 minutes of burpees were going to come up today I would not have chosen to put 375 of them in yesterdays workout to replace the rowing.  That's where "option 2" comes in.  If you feel well rested and your legs are up to it by all means do the 7 minutes of burpees.  If you feel like you don't even want to think about another burpee then you can do option 2 instead.   

11/21/12

CF.com WOD:

"Weston"

Five rounds for time of:
Row 1000 meters
200 meter Farmer carry, 45 pound dumbbells
45 pound dumbbell Waiter walk, 50 meters, Right arm
45 pound dumbbell Waiter walk, 50 meters, Left arm

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Globo WOD:

Five rounds for time of:
75 Burpees
50 Alternating dumbbell step ups, 45 pound dumbbells, 12 inch box
20 1 Arm DB overhead squats, right arm, 45 pounds 
20 1 Arm DB overhead squats, left arm, 45 pounds

This is a tough one to do justice in a commercial gym, but I gave it my best shot.  If you have access to a rower I would keep it in the workout instead of the burpees.  Remember, the goal is always to change the workout as little as possible, but as much as necessary.  Unfortunately this one required quite a bit of changing, but if you have a rower then that would be one less thing to alter.  Either way this is going to burn a lot more in the legs than the original might have.  Fair warning and good luck!

11/20/12

REST DAY

http://www.myosynthesis.com/cns-handle-stress

One of my favorite articles about training that deals with central fatigue and over training.

11/19/12

CF.com WOD:

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then three rounds of:
5 Pull-ups
10 Push-ups
15 Squats

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Globo WOD:

Complete as many rounds as possible in 12 minutes of:
 5 Pull-ups
10 Push-ups
15 Squats

Then: For every 2 rounds completed run a 400 meter sprint with exactly 1 minute of rest between each.  Set the treadmill on 1% incline.  If you can sprint at the maximum speed of the treadmill then continue to increase the incline.  Rest as little as possible in the transition period between your last round and getting to the treadmill. 


I like the setup of this workout and if there's a way to accomplish the main page WOD in your commercial gym then you should try.  However, sometimes treadmills are completely separated from any other gym equipment, including the pullup bars needed in this workout, and even if they weren't it's a hassle to run sprints on a treadmill unless you leave it running at your desired speed, which becomes very iffy. 

In the "globo" version I shortened the AMRAP period a little due to the fact that in the main page workout you would not accomplish as much work in 20 minutes because of the sprints interspersed every 3 rounds.  All of the circuit work is done up front.  Divide however many rounds you finished in 12 minutes by 2 and that's how many sprints you run on the treadmill at the end of the 12 minute circuit.  For example if you finished 10 rounds then you have to run 5, 400 meter sprints.  If you accomplished an odd number of rounds (ex. 5) then round UP to the next even number (ex. 6) to determine how many sprints you should run (ex. 3). 

If there is any confusion about this one please post questions in the comments. 

11/18/12

CF.com WOD:
 
Snatch 3-3-2-2-2-1-1-1-1-1 reps

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Globo WOD:

Snatch High Pull 3-3-2-2-2-1-1-1-1-1 reps

All we're doing here is taking a high skill hip power movement and replacing it with a low skill hip power movement.  You will lose out on the technique work of the olympic lifts and practicing transitioning to the receiving position, but you will still get the benefit of a very explosive movement that will develop power without the downfall of possibly dropping steel plates on a carpeted floor from overhead.  Try to get the bar to your sternum every rep. 

11/17/12

CF.com WOD:
 
Five rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell bent over row, 50 pounds each

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Globo WOD:

Option 1:
 Five rounds for time of:
500 meter row
20 burpees
15 Two-hand dumbbell bent over row, 50 pounds each

Option 2:
Run 1 mile at 2% incline
THEN
Five rounds for time of:
20 burpees
15 Two-handed dumbbell bent over row, 50 pounds each

So we have two options on how to accomplish this workout.  You can simply replace the run with a row if your gym has a rowing machine.  I chose rowing because it is similarly difficult, but also because it's easy to move rowing machines around so that you can have the rower, your dumbbells, and enough space to do burpees fairly easily.  It is not so easy to do this with a treadmill.  If you do not have a rower then option 2 just has the running front loaded and then finishing the rest after.  Run 1 mile as fast as you can then go as quickly as you can to grab your set of dumbbells and start begin the 5 rounds of burpees and rows.  

11/16/12

REST DAY

11/15/12

CF.com WOD

Back Squat 2-2-2-2-2-2-2-2-2-2 reps

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Globo WOD:

No change.  Main page is making it very easy on me the last few days :)

11/14/12

CF.com WOD:

"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.

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Globo WOD:

There are no changes to this workout.  This is an easy one to accomplish in a commercial gym because the only piece of equipment that you have to monopolize is a pull up bar.  

11/12/12

CF.com WOD:

Seven rounds for time of:
75 pound Thruster, 12 reps
9 Toes-to-bar
Run 200 meters with a 20 pound medicine ball

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Globo WOD:

Seven rounds for time of:
35lb DB Thrusters, 12 reps
9 Toes-to-bar
Row 300m OR 25 burpees

The thrusters on this one are really a grey area.  I think in a lot of gyms you could easily get away with doing BB thrusters with the relatively light weight of 75lbs.  If this is the case then there is no need to substitute the thrusters.  However, I have been to gyms where they do not allow any sort of overhead BB work.  If you are in this situation then substitute with the DBs.  

As far as the run...a run with a medicine ball adds an awkwardness and difficulty which is hard to replicate.  I think a 300m sprint row is a decent sub because it should take a similar amount of time to complete as the run and places extra strain on the legs.  If your gym does not have a rowing machine then do burpees.  It is not the same as rowing or running, but if you do them fast it should tax your cardiovascular system just as much and it will be quite stressful on the muscles of your legs.  

11/12/12

REST DAY

11/11/12

CF.com WOD:

"Clovis"

For time:
Run 10 miles
150 Burpee pull-ups

Partition the run and burpee pull-ups as needed

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Globo WOD:

There is no change to this workout.  If you are going to do this workout in a globo gym and on a treadmill I would try to partition the reps so that you are getting off and on the treadmill as little as possible.  

11/10/12

CF.com WOD:


Snatch Balance 3-3-2-2-2-1-1-1-1-1 reps

-----------------------------------

Globo WOD:

Superset:
A) Front Squat
B) Standing DB Press
3-3-2-2-2-1-1-1-1-1

Follow your squats immediately with your heavy DB presses.  Rest 2-3 minutes between sets.  Try to increase the weight each set.  

The snatch balance workout is obviously a technique workout for the olympic lifts which also has a strong core and shoulder stability / strength component to it.  If you feel comfortable with these, can safely do them at your globo gym, and are allowed to, then by all means do them.  However, my lifts were chosen to work some of the same characteristics of the snatch balance. The front squat will work core stability and strength as well as leg strength and the DB presses will work shoulder stability and strength.  There will be a sacrifice of balance, mobility, and o-lift specific technique work.  


11/9/12

CF.com WOD:

"Ralph"
Four rounds for time of:
250 pound Deadlift, 8 reps
16 Burpees
15 foot Rope climb, 3 ascents
Run 600 meters

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Globo WOD

Four rounds for time of:
250 pound Deadlift, 8 reps
16 burpees
15 chin ups 
Then:
1 mile treadmill run. 5% incline

Finish all 4 rounds of deadlifts, burpees, and chin ups before moving onto the run so that you don't have to give up your pull up bar or deadlift bar.  Your time stops after you finish the one mile run.

11/8/12

REST DAY

11/7/12

CF.com WOD:

For time:
30 Handstand push-ups
50 Back Extensions
30 Knees to elbows
225 pound Deadlift, 30 reps
40 pound Dumbbell push press, 30 reps
50 Kettlebell swings, 1.5 pood
Row 20 calories
10 Muscle-ups

---------------------------

Globo WOD:

For Time:
40 Hand release push-ups
30 Knees to elbows
225 pound Deadlift, 30 reps
40 pound Dumbbell push press, 30 reps
50 Dumbbell swings,  40 pounds
20 chest to bar pull ups
Row 20 calories

Your anchor spot is going to be the pull up bar.  Set up your deadlift bar and dumbbells under the pull up bar.  This way you will not have to give up your spot until the last movement.  If the rower is taken or your gym does not have one don't wait around.  Jump on the nearest treadmill and finish with an 800m sprint instead.