My very own ghost and werewolf!
Happy Rest Day
Rayne
10/31/08 Friday
Warm Up!
Main Set:
L3: for time
-100 push ups
-100 sit ups
-100 pull ups
-100 air squats
L2:
-50 push ups
-50 sit ups
-50 pull ups
-50 air squats
L1:
-25 push ups
-25 sit ups
-25 pull ups
-25 air squats
Main Set:
L3: for time
-100 push ups
-100 sit ups
-100 pull ups
-100 air squats
L2:
-50 push ups
-50 sit ups
-50 pull ups
-50 air squats
L1:
-25 push ups
-25 sit ups
-25 pull ups
-25 air squats
Happy Holloween
Train Hard (stay away from the candy!)
Rayne
10/30/08 Thursday
Warm up!
Main Set:
L3: 5 rounds for time
100 jump rope
20 two hand KB swings
50 air squats
20 two hand KB swings
L2: 3 rounds for time
100 jump rope
20 two hand KB swings
50 air squats
20 two hand KB swings
L1: 1 round for time
100 jump rope
20 two hand KB swings
50 air squats
20 two hand KB swings
Main Set:
L3: 5 rounds for time
100 jump rope
20 two hand KB swings
50 air squats
20 two hand KB swings
L2: 3 rounds for time
100 jump rope
20 two hand KB swings
50 air squats
20 two hand KB swings
L1: 1 round for time
100 jump rope
20 two hand KB swings
50 air squats
20 two hand KB swings
Stop making me laugh! I'm trying to concentrate.
Happy Training
Rayne
10/28/08 Tuesday
Warm up!
Main set:
L3: 10 min KB snatch test (heavy)
L2: 10 min KB snatch test (light)
L1: 5 min KB snatch test (light)
Happy training
Rayne
Main set:
L3: 10 min KB snatch test (heavy)
L2: 10 min KB snatch test (light)
L1: 5 min KB snatch test (light)
Happy training
Rayne
10/27/08 Monday
Warm up!
Main Set:
L3:
- 5x5 Standing Press
then...
as many rounds as possible in
10 min
-20 air squats
-10 push ups
-10 knee to elbows
L2:
- 3x5 Standing Press
then...
as many rounds as possible in
10 min
- 20 air squats
- 10 push ups
- 10 knee to elbows
L1:
- 3x3 Standing Press
then...
as many rounds as possible in
5 min
-10 air squats
-5 push ups
-5 knee to elbows
Happy Training
Rayne
Main Set:
L3:
- 5x5 Standing Press
then...
as many rounds as possible in
10 min
-20 air squats
-10 push ups
-10 knee to elbows
L2:
- 3x5 Standing Press
then...
as many rounds as possible in
10 min
- 20 air squats
- 10 push ups
- 10 knee to elbows
L1:
- 3x3 Standing Press
then...
as many rounds as possible in
5 min
-10 air squats
-5 push ups
-5 knee to elbows
Happy Training
Rayne
10/25/08 Saturday
Warm up!
Main Set:
L3:
- 5x5 OHS (heavy)
then...
5 rounds for time
- 10 pistols
- 10 clapping push ups
L2:
- 3x5 OHS (moderate)
then...
3 rounds for time
- 6 pistols
- 6 clapping pushups
L1:
- 3x3 OHS (light)
then...
3 rounds
- 10 air squats
- 5 push ups
Main Set:
L3:
- 5x5 OHS (heavy)
then...
5 rounds for time
- 10 pistols
- 10 clapping push ups
L2:
- 3x5 OHS (moderate)
then...
3 rounds for time
- 6 pistols
- 6 clapping pushups
L1:
- 3x3 OHS (light)
then...
3 rounds
- 10 air squats
- 5 push ups
Happy Training
Rayne
10/24/08 Friday
Warm up!
Main Set:
L3: 3 rounds for time
- 10 Dead Lifts (heavy)
- 25 box jumps
L2: 2 rounds for time
- 10 Dead Lifts (moderate)
- 25 box jumps
L1: 2 rounds for time
- 5 Dead Lifts ( moerate weight)
- 15 box jumps
Happy Training
Rayne
Main Set:
L3: 3 rounds for time
- 10 Dead Lifts (heavy)
- 25 box jumps
L2: 2 rounds for time
- 10 Dead Lifts (moderate)
- 25 box jumps
L1: 2 rounds for time
- 5 Dead Lifts ( moerate weight)
- 15 box jumps
Happy Training
Rayne
10/22/08 Wednesday
Warm up!
Main Set:
L3:
- 5x5 Back Squats
then...
- 30 Muscle Ups for time* (A crossfit special!)
L2:
- 3x5 Back Squats
then...
- 15 MUs for time*
L1:
- 2x5 Back squats
then...
- 10 MUs for time*
* Sub Pull Ups and Dips for MUs at 3:1
Happy training
Rayne
Main Set:
L3:
- 5x5 Back Squats
then...
- 30 Muscle Ups for time* (A crossfit special!)
L2:
- 3x5 Back Squats
then...
- 15 MUs for time*
L1:
- 2x5 Back squats
then...
- 10 MUs for time*
* Sub Pull Ups and Dips for MUs at 3:1
Happy training
Rayne
10/21/08 Tuesday
Warm up!
Main Set: Power Endurance
L3:
- 1 Triplet (Power Clean, Front Squat, Push Press)
every 30 secs for 15min
Then:
- 2 min Kettle Bell Snatch
- 30 sec rest
- 2 min KB Clean and press
- 30 sec rest
- 2 min Burpees
L2:
- 1 Triplet (Power Clean, Front Squat, Push Press)
every 30 secs for 10 min
Then:
- 1 min Kettle Bell Snatch
- 30 sec rest
- 1 min KB Clean and press
- 30 sec rest
- 1min Burpees
L1:
- 1 Triplet (Power Clean, Front Squat, Push Press)
every 30 secs for 5min
Then:
- 1 min Kettle Bell Snatch
- 1 min rest
- 1 min KB Clean and press
- 1 min rest
- 1 min Burpees
Happy Training
Rayne
Main Set: Power Endurance
L3:
- 1 Triplet (Power Clean, Front Squat, Push Press)
every 30 secs for 15min
Then:
- 2 min Kettle Bell Snatch
- 30 sec rest
- 2 min KB Clean and press
- 30 sec rest
- 2 min Burpees
L2:
- 1 Triplet (Power Clean, Front Squat, Push Press)
every 30 secs for 10 min
Then:
- 1 min Kettle Bell Snatch
- 30 sec rest
- 1 min KB Clean and press
- 30 sec rest
- 1min Burpees
L1:
- 1 Triplet (Power Clean, Front Squat, Push Press)
every 30 secs for 5min
Then:
- 1 min Kettle Bell Snatch
- 1 min rest
- 1 min KB Clean and press
- 1 min rest
- 1 min Burpees
Happy Training
Rayne
10/19/08 Sunday
Warm up!
Main Set:
L3:
- 5x5 Clean and Jerk (Heavy)
- Rest 2 min
- 3 min hand stand*
- 2 min L-sit**
L2:
- 3x5 Clean and Jerk (moderate)
- Rest 2 min
- 2 min hand stand*
- 1 min L-sit**
L1:
- 3x5 Clean and Jerk (moderate)
- Rest 2 min
- 1 min hand stand*
- 1 min L-sit**
* 20 sit ups every time you come down before time is up
** 20 push ups every time your feet come down before time is up
The idea of Hand Stands and L-sits is brought to you courtesy of Byers Gets Diesel.
Have fun. I know Byers wouldn't want it any other way.
Happy Training
Rayne
Main Set:
L3:
- 5x5 Clean and Jerk (Heavy)
- Rest 2 min
- 3 min hand stand*
- 2 min L-sit**
L2:
- 3x5 Clean and Jerk (moderate)
- Rest 2 min
- 2 min hand stand*
- 1 min L-sit**
L1:
- 3x5 Clean and Jerk (moderate)
- Rest 2 min
- 1 min hand stand*
- 1 min L-sit**
* 20 sit ups every time you come down before time is up
** 20 push ups every time your feet come down before time is up
The idea of Hand Stands and L-sits is brought to you courtesy of Byers Gets Diesel.
Have fun. I know Byers wouldn't want it any other way.
Happy Training
Rayne
10/18/08 Saturday
Warm up
Main Set:
L3: 4 rounds for time
- run 400m
- 15 pull ups
- 30 squats
- 45 KB swings
L2: 2 rounds for time
- run 400m
- 10 pull ups
- 20 squats
- 30 KB swings
L1: 2 rounds for time
- run 400m
- 6 pull ups
- 12 squats
- 18 KB swings
Main Set:
L3: 4 rounds for time
- run 400m
- 15 pull ups
- 30 squats
- 45 KB swings
L2: 2 rounds for time
- run 400m
- 10 pull ups
- 20 squats
- 30 KB swings
L1: 2 rounds for time
- run 400m
- 6 pull ups
- 12 squats
- 18 KB swings
Happy Training
Rayne
10/16/08 Thursday
Warm up!
Main set:
L3: 3 rnds for time
- 10 Pull ups
- 10 OHS (Heavy)
- 10 Sit ups
L2: 3 rnds for time
- 10 Pull ups
- 10 OHS (Light)
- 10 Sit ups
L1: 3 rnds for time
- 5 Pull ups
- 5 OHS (Bar or broom stick)
- 5 Sit ups
Main set:
L3: 3 rnds for time
- 10 Pull ups
- 10 OHS (Heavy)
- 10 Sit ups
L2: 3 rnds for time
- 10 Pull ups
- 10 OHS (Light)
- 10 Sit ups
L1: 3 rnds for time
- 5 Pull ups
- 5 OHS (Bar or broom stick)
- 5 Sit ups
Happy Training
Rayne
10/15/08 Wednesday
Warm up!
Main Set:
L3: 5 rnds for time
- 3 Deadlift (heavy)
- 7 sandbag burpees (10-20lbs)*
L2: 3 rnds for time
- 3 Deadlift (Moderate)
- 7 sandbag burpees (10lbs)*
L1: 3 rnds for time
- 3 Deadlift (light)
- 7 burpees
* Just like a regular Burpee, only you hold a sand bag in your hands the entire time.
Happy Training
Rayne
Main Set:
L3: 5 rnds for time
- 3 Deadlift (heavy)
- 7 sandbag burpees (10-20lbs)*
L2: 3 rnds for time
- 3 Deadlift (Moderate)
- 7 sandbag burpees (10lbs)*
L1: 3 rnds for time
- 3 Deadlift (light)
- 7 burpees
* Just like a regular Burpee, only you hold a sand bag in your hands the entire time.
Happy Training
Rayne
10/14/08 Tuesday
Rest Day!
Running 48miles is fun, but stopping is so much better!
Happy Rest Day
Rayne
10/13/08 Monday
Warm up!
Main Set:
L3:
-5x5 Back squat (heavy)
-10 min Kettle Bell snatch test*
L2:
-5x5 Back squat (moderate)
-10 min KB snatch test*
L1:
-3x5 Back squat (light)
-5 min KB snatch test*
* snatch test: complete as many snatches as possible in the time alloted, switch hands as needed.
Happy Training
Rayne
Main Set:
L3:
-5x5 Back squat (heavy)
-10 min Kettle Bell snatch test*
L2:
-5x5 Back squat (moderate)
-10 min KB snatch test*
L1:
-3x5 Back squat (light)
-5 min KB snatch test*
* snatch test: complete as many snatches as possible in the time alloted, switch hands as needed.
Happy Training
Rayne
10/12/08 Sunday
Warm up!
Main Set: Tabata
L3: Full tabata per excercise
- Pull ups
- Push ups
- Sit ups
- Air squats
L2: Full tabata per excercise
- Pull ups
- Sit ups
- Air squats
L1: Full tabata per excercise
- Push ups
- Air squats
Happy training
Rayne
Main Set: Tabata
L3: Full tabata per excercise
- Pull ups
- Push ups
- Sit ups
- Air squats
L2: Full tabata per excercise
- Pull ups
- Sit ups
- Air squats
L1: Full tabata per excercise
- Push ups
- Air squats
Happy training
Rayne
10/10/08 Friday
Warm up!
Main Set:
L3:
-5x5 Power Snatch (Heavy)
-2min rest then
As many rounds as possible in 20 min of:
- 2 min Run (go as far as possible in 2min)
- 5 burpees
L2:
-5x5 Power Snatch (moderate weight)
-2min rest then
AMRAP in 15 min of:
- 2 min Run (go as far as possible in 2min)
- 5 burpees
L1:
-2x5 Power Snatch (barbell)
-2min rest then
AMRAP in 10 min of:
- 2 min Run (go as far as possible in 2min)
- 3 burpees
Happy Training
Rayne
Main Set:
L3:
-5x5 Power Snatch (Heavy)
-2min rest then
As many rounds as possible in 20 min of:
- 2 min Run (go as far as possible in 2min)
- 5 burpees
L2:
-5x5 Power Snatch (moderate weight)
-2min rest then
AMRAP in 15 min of:
- 2 min Run (go as far as possible in 2min)
- 5 burpees
L1:
-2x5 Power Snatch (barbell)
-2min rest then
AMRAP in 10 min of:
- 2 min Run (go as far as possible in 2min)
- 3 burpees
Happy Training
Rayne
10/09/08 Thursday
Warm up!
Main Set:
L3:
- 5x5 Clean and Jerk
- rest 2 min
- 20, 15, 10 (for time) Pull ups and Air squats
L2:
- 5x5 Clean and Jerk
- rest 2 min
- 15, 10, 5 (for time) Jumping Pull ups and Air squats
L1:
- 5x5 Power Clean and Jerk
- rest 2 min
- 10, 5, 2 (for time) Jumping Pull ups and Air squats
Happy Training
Rayne
Main Set:
L3:
- 5x5 Clean and Jerk
- rest 2 min
- 20, 15, 10 (for time) Pull ups and Air squats
L2:
- 5x5 Clean and Jerk
- rest 2 min
- 15, 10, 5 (for time) Jumping Pull ups and Air squats
L1:
- 5x5 Power Clean and Jerk
- rest 2 min
- 10, 5, 2 (for time) Jumping Pull ups and Air squats
Happy Training
Rayne
10/7/08 Tuesday
Warm up!
Main Set: Chico's breath ladder
L3:
- Body Builders w/ 35lb KB or DB Breath ladder 1-10-1
L2:
- Body Builders w/ 20lb KB or DB Breath ladder 1-6-1
L1:
- Body Builders w/ 10lb KB or DB Breath ladder 1-4-1
Just North of Indian Gardens, Echo, enjoys the view from inside Grand Canyon.
Happy Training
Rayne
Main Set: Chico's breath ladder
L3:
- Body Builders w/ 35lb KB or DB Breath ladder 1-10-1
L2:
- Body Builders w/ 20lb KB or DB Breath ladder 1-6-1
L1:
- Body Builders w/ 10lb KB or DB Breath ladder 1-4-1
Just North of Indian Gardens, Echo, enjoys the view from inside Grand Canyon.
Happy Training
Rayne
10/6/08 Monday
Warm up!
Main Set: Strength
L1, 2, & 3: Choose weight according to your capacity
- 5x3 Overhead Squats
- 5x5 Back Squat
- 5x5 DL
Main Set: Strength
L1, 2, & 3: Choose weight according to your capacity
- 5x3 Overhead Squats
- 5x5 Back Squat
- 5x5 DL
Uh, please, step away from the edge...
Happy Training!
Happy Training!
Rayne
10/2 - 10/5 Thursday thru Sunday
10/2
Rest day!
10/3
warm up!
For time - ready...GO!
L3: 50 pistol squats, 100 push ups, 50 pull ups
L2: 26 pistol squats, 50 push ups, 26 pull ups
L1: 14 assited pistol squats, 25 push ups, 14 pull ups
10/4
Warm up!
For time - Ready...GO!
L3: (50Kettle bell swings, run 400m) x 3
L2: (25KB swings, run 400m) x 2
L1: (15KB swings, run 200m) x2
10/5
Rest Day
Rest day!
10/3
warm up!
For time - ready...GO!
L3: 50 pistol squats, 100 push ups, 50 pull ups
L2: 26 pistol squats, 50 push ups, 26 pull ups
L1: 14 assited pistol squats, 25 push ups, 14 pull ups
10/4
Warm up!
For time - Ready...GO!
L3: (50Kettle bell swings, run 400m) x 3
L2: (25KB swings, run 400m) x 2
L1: (15KB swings, run 200m) x2
10/5
Rest Day
Tupac and Toqua - strong at the Grand Canyon
Happy Training
Rayne
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