HOME Monthly Archives: August 2012

Monthly Archives: August 2012


06
Aug

WOD – Week 7, Day 4

Posted in Training

Strength and Conditioning:
Take the day off or Body Weight skill work

Running Workout: (3+ Hours Before or After Body Weight Skill Work)
Run: 6-8 x 1000 meters, rest 2:00-3:00, hold within 3-5 seconds

This workout is specially designed by Brian Harkins from NYC Endurance, for the NYC Urban Assault.

06
Aug

WOD – Week 7, Day 3

Posted in Training

Strength:
Dynamic Exercise (3 reps every :45 seconds for 8 rounds ): Bent Over Barbell Row

Rest 5-10 minutes

Metabolic Conditioning: (As many rounds as possible in 12:00 of)
- 15 Push ups
- 15 Box Jumps – 24″ men / 20″ women
- 15 Toes to Bar (if unable to do toes to bar then do Knees to chest)

This workout is specially designed by Brian Harkins from NYC Endurance, for the NYC Urban Assault.

06
Aug

WOD – Week 7, Day 2

Posted in Training

Strength and Conditioning: (3 rounds for time of)
- 50 Double Unders (if unable to do double unders, do 250 singles or 50 tuck jumps (knees to chest)
- 21 Kettlebell Swings 1.5/1 pood
- 15 Overhead Squats-  Men 95 lbs / Women 65 lbs

Run Workout: (3+ Hours Before or After Strength & Conditioning WOD or Strength & Conditioning Recovery)
Run: 100 meters on the minute for 12 minutes

This workout is specially designed by Brian Harkins from NYC Endurance, for the NYC Urban Assault.

06
Aug

WOD – Week 7, Day 1

Posted in Training

Strength:
Dynamic Exercise (3 reps every: 45 seconds for a total 10 rounds): Sumo Deadlift (50-65% of max effort)

Rest 5-10 minutes

Metabolic Conditioning: (For time)
- Row 1000 meters
- 50 Thrusters 45lbs
- 40 Box Jumps
- 30 Kettlebell Swings 1.5/1 pood
- 20 Burpees
- 10 Pull ups
- Row 1000 meters

This workout is specially designed by Brian Harkins from NYC Endurance, for the NYC Urban Assault.

06
Aug

WOD – Week 6, Day 7

Posted in Training

Take the day off to enjoy a nice walk or to stretch your muscles.

This workout is specially designed by Brian Harkins from NYC Endurance, for the NYC Urban Assault.

06
Aug

WOD – Week 6, Day 6

Posted in Training

Strength and Conditioning Workout: (3 rounds for time)
- 20 Box Jumps 24″ men / 20″ women
- 20 Thrusters – 75 lbs men / 45 lbs women
- 20 Burpees
- 20 Kettlebell Swings – 24 kg men / 16 kg women

Rest 30 minutes

Running Workout:
Run: 4 miles at 90% effort

This workout is specially designed by Brian Harkins from NYC Endurance, for the NYC Urban Assault.

06
Aug

WOD – Week 6, Day 5

Posted in Training

Strength:
Maximum Exercise (8 sets of Maximum amount you can possibly do each set rest 2 min between sets)  Pullups

Rest 5-10 minutes

Metabolic Conditioning:
(As many rounds as possible in 10 minutes)
- 5 Hang Power Cleans – 95 lbs men / 65 lbs women
- 15 Pushups
- 20 Kettlebell swings – 24 kg men / 16 kg women

This workout is specially designed by Brian Harkins from NYC Endurance, for the NYC Urban Assault.

06
Aug

WOD – Week 6, Day 4

Posted in Training

Strength And Conditioning:
Take the day off to relax
Running Workout:
Run: 12 Sets of 100 miters hills 1:5 work to rest ratio so if you ran up hill in :30 seconds then you rest and go again in 2:30

This workout is specially designed by Brian Harkins from NYC Endurance, for the NYC Urban Assault.

06
Aug

WOD – Week 6, Day 3

Posted in Training

Strength:
Maximum Exercise (rep scheme 8,5,3,3,3,2,2,2): Sumo Deadlift

Rest 5-10 minutes

Metabolic Conditioning:
(5-4-3-2-1 for time of)
- Front Squats Men 95 lbs / Women 65 lbs
- Press Press Men 95 lbs / Women 65 lbs
- Lateral Burpees

This workout is specially designed by Brian Harkins from NYC Endurance, for the NYC Urban Assault.

06
Aug

WOD – Week 6, Day 2

Posted in Training

CrossFit: (5 rounds each for time of:)
- 3 Front Squats – 135 lbs men/ 95 lbs women
- 6 Box Jumps – 24″ men/ 20″ women
- Crab walk 50″
(Rest 2:00 between each round)

Running Workout (3+ Hours Before or After Strength & Conditioning Workout)
(Run: 3 sets of 200 meters, 400 meters, 600 meters)
Work: Rest ratio of 1:1. Rest the exact time it takes to complete each distance in a set. For example, Set 1: run 200m in 35 seconds, then rest 35 seconds, then run 400m in 1:15, then rest 1:15, then run 600m in  2:10 then rest 2:10 then run 200m… etc.

This workout is specially designed by Brian Harkins from NYC Endurance, for the NYC Urban Assault.

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Combiners! There is still time to join the SEALFIT 20X Challenge at @njbluetitan in Rockaway, NJ on Saturday November 8th. This is a chance to test yourself against some of the best warriors of our time and learn the secrets of overcoming any mental or physical obstacle that stands in your way. Use code "BT20" for 20% off. #cmc #cmcombine #sealfit #navyseals #bluetitan #functionalfitness

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_luischavez_ We doing this @castro327 or nah?
About 5 hours ago
_luischavez_ @ruihelder you down or nah?
About 5 hours ago
ruihelder Hey @_luischavez_ can't. I'm on straight recovery. Just got surgery 2 days ago :-)
About 5 hours ago
_luischavez_ Don't worry @ruihelder I got you! I'm on Skype with A-rod right now for that HGH so you can recover on time lol ... Its all good I hope you recover fast!
About 5 hours ago
danonefit Where is this?? On the website it says CA....
About 5 hours ago

#TBT Double tap if you slid down Camelback in May. #cmc #cmcombine #poconos #camelback #muddy

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_belle30_ Lol by the time I got to it someone ripped it with their cleats
About 1 day ago
thedanabird The rocks felt great on my spine...
About 1 day ago
rallsop21 One of my favorite parts of the course 👍
About 10 hours ago

Never stop climbing. #cmc #cmcombine #crossfit #functionalfitness #ocr #motivation #obstacles

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