ONDEG Fitness

Friday, 09 March 2012

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

How many DU's can you do unbroken?

Muhammad Ali quote

“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

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


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

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.
  • Multiply the unbroken thrusters by ten and perform that number of double-unders.
  • Perform an equal number of pull-ups.
NOTE:  Pick your weight with some serious contemplation.

Tuesday, 06 March 2012

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)
Bench press:
  • Establish a one rep max, then, do 3 sets of 7 at 65%.
  • Bike and row six rounds, alternating:
  • 90 sec on and 90 sec off.

Monday, 05 March 2012

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

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

Friday, 02 March 2012

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

Actually, I said HELL NO!


  • 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


  • Back squat 10x2 (Heavy!  90%?)


  • 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

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

Losers Talk About It
Winners Do It

Tuesday, 28 February 2012

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.



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)
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
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

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!

  • Dip
  • Body row
  • KTE
  • Walking lunge
  • Superman
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

For time:

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