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
-------------------------------------------
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.
Thursday, December 6, 2012
Wednesday, December 5, 2012
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.
CF.com WOD:
Clean 3-3-3-3-3-3-3 reps
------------------------------------
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.
Tuesday, December 4, 2012
12/4/12
CF.com WOD:
Five rounds for time of:
50 Double-unders
185 pound Push jerk, 10 reps
Rest 1 minute
-------------------------------------
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.
CF.com WOD:
Five rounds for time of:
50 Double-unders
185 pound Push jerk, 10 reps
Rest 1 minute
-------------------------------------
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.
Sunday, December 2, 2012
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
-------------------------------------------
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.
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
-------------------------------------------
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.
Saturday, December 1, 2012
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
------------------------------------------
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.
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
------------------------------------------
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.
Friday, November 30, 2012
11/30/12
CF.com WOD:
Weighted pull-ups 3-3-3-3-3 reps
--------------------------------------
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.
CF.com WOD:
Weighted pull-ups 3-3-3-3-3 reps
--------------------------------------
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.
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