ONDEG Fitness

Where Have All the WODs Gone?

2012-10-24T18:54:27Z

They are still here...happening every day, twice a day, sometimes three. Come on in and have a look if you are interested in the three S's (strength / stamina / sufferance).

I don't publish the workouts ahead of time anymore...part of that "unknown / unknowable" thing. No more cherrypicking the workouts! Not that any of you lunatics would ever do such a thang!

So as of today, we are still going strong. And if Lis' has anything to say about it, we won't ever stop training. Come join us.

Wednesday, 28 March 2012

2012-03-28T04:17:08Z

Prep:
Two sets:

Single leg jump, one lap. (Stabilize, then jump to other foot.)
Single arm push-up. x5 each arm
Sit-up x10
KB swing x10

Pull-ups, dead-hang variations, max reps. Ten minutes.

Strength:

Snatch balance, triples. Fifteen minutes.

Stamina:
Five rounds, for time:

Front squat x10 (95/65)
Push-ups x10 (Hands on the bar, touch the chest to the bar. Full extension.)
KTE x10 (Knees. To. Elbows! Don't compromise!)
Reverse walking lunge x1 length

Tuesday, 27 March 2012

2012-03-28T04:16:07Z

Resistance is futile...we all gonna die.

OK, maybe not.

Prep:
Three rounds, thirty seconds each station:

Slam ball
Bike
Water ball
DB thruster
GM

Strength:

Three sets: with 75% of your press 1RM, press to failure, then push press to failure, then push jerk or jerk to failure.
Keep the bar in your hands...do not place the bar on the rack between movements.

Stamina:
Run 5K.

Monday, 26 March 2012

2012-03-26T01:59:17Z

Some of you are wondering where the F are the workouts? Why ain't I posting them?

I am still working on transferring this blog to another system. I wanna do it right...there's a few hang-ups and I am working thru them. So, be patient! Good changes are coming!

First change is that I am going to post a demo of the daily training for you. It will be a video of one (or more) of the trainers doing the workout. Should be fun...we'll see how it goes and adjust as we learn the most efficient method of getting it on the web.

For Monday:

NOTE: you gotta hustle to get all this done, so don't muck around!

Prep:
Bike .2 of a mile between each movement (x15 for each)

Squat
Superman
Sit-up
Push-up
Ring row

Strength:

Back squat 15-12-9-6-3 reps @ 50-60-70-80-90%

Stamina:
Three rounds (last two sets of cleans are done without other movements):

NOTE: this is NOT for time. Perfect execution on every clean...take your time and rest as necessary to ensure proper technique on each rep.

Burpee box jump x10
DU x100
Clean x10-8-6-4-2 @ 55-60-65-70-75%

NO burpees or DU's on last two sets of cleans!
Each clean should be perfect execution.
Finish toall and pull yourself into a full squat with each rep!
Come out of the hole and adjust the grip after standing as if you were going to follow with a jerk.

Monday, 19 March 2012

2012-03-19T02:47:15Z

Prep:
3x10g

Superman
Lunge
Sit-up

Kipping pull-ups: 3 sets max effort, with or without band.

Strength:

OHS 5x3
Increase weight each set, last set should NOT be to failure.

Stamina:
Group effort, one person rows 250m as fast as possible, while the others complete as many reps as possible at one of the following stations, rotate stations for 20 minutes:

Slam ball
Push press (DB)
JPU
Push-up
Body row
Incline bench (DB)

Be Strong...

2012-03-16T03:29:32Z

...you may need to save the world tonight.

Friday, 16 March 2012

2012-03-16T03:21:05Z

Prep:
Two sets, with a barbell:

Static lunge x10 (5 each leg)
GM x10
Press x10
High pull x10
Floor wiper x10 (5 each side)

Test:

Tabata row: go for max wattage on each round

Strength:

Back squat 15-12-9-6-3 (50-60-70-80-90%)

Stamina:
Continuous rounds, 12 minutes:

Thruster x120 (45/33)
DU x90
20 sets: Ring row x3 and ring dip/push-up x3

Wednesday, 14 March 2012

2012-03-14T03:10:01Z

Prep:
Five minutes, thirty seconds each:

Plank rotation with push-up
Leg raise
Superman

Pull-ups: three sets, weighted or assisted, 3-7 reps each set (last set should be to failure)

Tabata timing: jumping lunge

Strength and stamina:
As prescribed on CrossFit.com on 20120310
"DT"
Five rounds for time (rx = 155#/103#):

Deadlift x12
Hang power clean x9
Push jerk x6

Tuesday, 13 March 2012

2012-03-13T01:48:32Z

Prep:
Two sets of fifteen:

Superman
GHD sit-up
Squat and a half
Ring dip (use feet as necessary)
Bent row (barbell)

Strength:

Back squat 10-8-6-4-2 (%'s = 70-75-80-85-90)

Stamina:
2012 CrossFit Games Workout 12.3:

Complete as many rounds and reps as possible in 18 minutes of:

Box jump x15 (24"/20")
Push press (115#/75#)
Toes-to-bar x9

Monday, 12 March 2012

2012-03-12T03:32:48Z

Prep:

KB round robin (pick a movement and do ten of each, five each side if asymetrical)

"With side of burpees"...3 reps between each movement, ten if you can't come up with a KB movement!

Strength:

Press 5x3

Stamina:
"Annie"
50-40-30-20-10 of each:

DU (singles x5 if you SUCK at DU...or maybe an adequate number of cross-overs?)
Sit-up (anchored, ab mat, etc)

Friday, 09 March 2012

2012-03-09T04:23:19Z

Prep:
Row or bike

Two rounds, one minute each station, swap with your partner at 30 seconds:

GTO sandbag / slam ball
Ring row / DB press
KTE / KB swing
Jumping lunge / easy shoot thru

Strength and Stamina:
Run 560m

21-15-9 (Run 560m between each round)
SDHP
Push-up

Run 560m

Tap-out:
How many DU's can you do unbroken?

Muhammad Ali quote

2012-03-07T04:39:16Z

“Impossible is just a big word thrown around by small men
who find it easier to live in the world they’ve been given
than to explore the power they have to change it.

Impossible is not a fact. It’s an opinion.

Impossible is not a declaration. It’s a dare.

Impossible is potential.

Impossible is temporary.

Impossible is nothing.”

-Muhammad Ali

Wednesday, 07 March 2012

2012-03-07T04:33:39Z

Prep:
Med ball toss
Burgener warm-up and skill transfer exercises.

Technique:
Snatch, perform an extra overhead squat every time you complete a snatch.

"Unbroken"
Five rounds for time and load:

Perform an unbroken set of thrusters with a barbell.
Multiply the unbroken thrusters by three and perform that number of burpees.

-or-

Multiply the unbroken thrusters by ten and perform that number of double-unders.

-or-

Perform an equal number of pull-ups.

NOTE: Pick your weight with some serious contemplation.

Tuesday, 06 March 2012

2012-03-06T03:15:25Z

Prep:
Squat stretch for three minutes then foam roll the hips for five minutes.

Two sets:

Walking lunge with elbow to ground stretch (length)

Press (DB) x10

Alternating toe touch x5 each side

Bent row x10

Superman

Max effort:

Box jump

Two rounds:

30 sec handstand (Do this free-standing if you are skilled enough, otherwise use a band for the best response, if necessary, go against the wall.)
30 sec hollow plank (Slightly round the lower back up like cat pose.)
30 sec arch (Superman...chest and knees up!)
30 sec flexed arm hang (Chin over the bar...if your chin drops below the bar, rest five seconds then get back into position. Add weight if you are having no problem holding chin over the bar for 30 seconds.)

(this is ripped off from CrossFit LA)

Pull-ups 3x ME (weighted or assisted, 3-7 reps each set)

Strength:
Bench press:

Establish a one rep max, then, do 3 sets of 7 at 65%.

Stamina:

Bike and row six rounds, alternating:
90 sec on and 90 sec off.

Monday, 05 March 2012

2012-03-05T05:23:44Z

Strength:
Front squat: 3-3-3-3-3
All sets are the same weight. Roughly 80-90% 1RM.

Stamina:
3 Rounds:

Run 300m
DU x100
Toe tap x50
KBS x25
Clean x1 (90% 1RM)

Friday, 02 March 2012

2012-03-02T04:27:36Z

Cathy really wanted to do more burpees. Reluctanly, I said no.

Actually, I said HELL NO!

Prep:

Squat/Cossack stretch (5 minutes)

Two sets:

Broad jump (length)
DB press x5 each arm (single arm, alternating)
Ring row x5
Weighted GM x5
Leg raise to plow x5

Five sets:

Pull-ups (use assistance or add weight to keep reps 3 or more but less than 7)

F.U.N. stuff:

Alternating toe touches from an inverted elevated plank position (what?)
One arm push-up

Strength:

Back squat 10x2 (Heavy! 90%?)

Stamina:
Partners:

Row 8 minutes
Rest 8 minutes
Row 4 minutes
Rest 4 minutes
Row 2 minutes
Rest 2 minutes
Row 1 minute

(This workout ripped off from something I saw on CrossFit LA's site)

Wednesday, 29 February 2012

2012-02-29T04:40:08Z

Did you know 2012 is a "leap year"? Either you did or you didn't, but those of you who pay attention to those details had to wonder if we would be doing any sort of leaping on this unusual day.

Well, here's some things I had in mind for today:

DU
Box jump
JPU
Broad jump
Hurdle

But I had some requests for burpees...CrossFit Games style. That means as many as you can do in 7 minutes.

You'd think that would be enough for one day, but we should end with a bit of Oly:

Typically known as "Grace" to the CF community, clean and jerk 135 pounds thirty times. But I don't like the "ground to overhead" heavy metcon as it's become. I prefer to do Oly with as close to perfect technique everytime. Screw the clock.

So, that's how we'll finish the hour. Clean and jerk thirty times at about 60 to 70 percent of your 1RM. Shoot for two per minute, but don't sacrifice technique. Rate each lift.

Easy day.

The Difference

2012-02-28T03:19:24Z

Losers Talk About It
-
Winners Do It

Tuesday, 28 February 2012

2012-02-28T03:03:20Z

Did you realize daylight savings time begins in about a week and a half? Time flies, eh? Soon, you'll have to get up an hour early. DAMMIT. Don't worry...you'll adjust quickly.

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

Partners:
Five sets of each:

Pistols x10 (five each leg - use straps, bands or grasp hands)

Pull-ups (Have your partner assist you just enough to get your chin over the bar three times or if you can do more than 6 dead hang pull-ups add enough weight so that you fail on your 3rd or fourth rep)

Strength:
Elevated deadlift: Use a box to raise yourself up 4-6" or use 25# steel plates as the largest diameter plate.

3-3-3-2-2-2-1-1-1

Stamina:
Complete as many rounds as possible in 30 minutes of:

Row 500m
Kettlebell swing x20 (35/18)
Push-up x15
Front squats x10
HSPU x5

Monday, 27 February 2012

2012-02-27T05:24:27Z

Lawd ah mussy...where have all the posts gone?

Been a little distracted lately, so the posts got pushed to the side for a few days. But, I've got a whole week lined out for you lunatics so be ready for some fun stuff and some F.U.N. stuff!

Prep:
2x10:

Dip
Body row
KTE
Walking lunge
Superman

Strength:
Press 5x5

Lead each set (warm-ups and work sets) with 20 mountain climbers.
Finish each set with one set of ME dead-hang pull-ups

Stamina:
For time:

Bike 0.3 mile
Shoot thru pendulum (no push-up or dip) x5
Squat x20