This is the final WOD before per-season girls! It's a tough one too. First, I want to say that I did not post last week due to some computer malfunctions. Now, they're up and running. This WOD was not correct on your workout sheets. I don't think all of the exercises got put in. If you did 500 reps of the two exercises that were posted good job. Or...if you did 500 reps of anything...good job. Here is the real Hero WOD that was supposed to be put in.
"500 Reps"
50 reps - 24" box jump or whatever you have
50 reps - wall ball shots 20 lb. ball or whatever size med ball you have
50 reps - walking lunges each step counts as one
50 reps - jumping pull- ups
50 reps - double unders
50 reps - Burpees
50 reps - back extensions
50 reps - kettle bell or dumbbell swing 35 lbs. or whatever weight you can use...adjust if needed.
50 reps - sit-ups
50 reps - push-presses with a 45 lb. bar
My time was 38:15, which was a PR for me. This is one of the toughest workouts, but always feels good to accomplish finishing it.
That is/was the full workout, but please post what you did. My computer hang- ups kept me from posting on time. Coach and I are looking forward to seeing you all tomorrow! We are excited for the 2013 season to begin.
Coach Pancho
Whitworth Volleyball
Monday, August 12, 2013
Friday, August 2, 2013
Crossfit Challenge - Endurance WOD
Hello Whitworth Volleyball,
This week's WOD is an endurance WOD. It's the one I mistakenly did a few weeks ago as WOD #5. It goes like this.
ENDURANCE WOD:
Run 1 mile - rest 3 minutes
Run 3/4 mile - rest 2 minutes
Run 1/2 mile - rest 1 minute
Run 1/4 mile - DONE!
Each phase is for time. I do suggest taking 3 minutes rest on the first phase; eventhough, I'm not always patient enough to wait. The next lap into the 3/4 mile phase tells me I should have. Do your best! This WOD in my opinion is just for you to see what you can get out of the tank so to speak. Just keep pushing through this one. It's always a tough one for me, but I feel extremely accomplished when done.
Have an awesome weekend ladies!
Coach Pancho
This week's WOD is an endurance WOD. It's the one I mistakenly did a few weeks ago as WOD #5. It goes like this.
ENDURANCE WOD:
Run 1 mile - rest 3 minutes
Run 3/4 mile - rest 2 minutes
Run 1/2 mile - rest 1 minute
Run 1/4 mile - DONE!
Each phase is for time. I do suggest taking 3 minutes rest on the first phase; eventhough, I'm not always patient enough to wait. The next lap into the 3/4 mile phase tells me I should have. Do your best! This WOD in my opinion is just for you to see what you can get out of the tank so to speak. Just keep pushing through this one. It's always a tough one for me, but I feel extremely accomplished when done.
Have an awesome weekend ladies!
Coach Pancho
Thursday, July 25, 2013
Aloha Friday Whitworth Volleyball!
This week's WOD is "Annie." It is:
1. Double Unders
2. Sit-Ups (Full)
* reps like this 50-40-30-20-10, so a countdown that equals 5 rounds.
So, 50 is your first round...40 is second...30 is third...and so on until you finish with your 5th round, which is the round of 10. Remember, if you need help with substituting exercises to send messages through our blog or by e-mail.
Ok, here is my confession. I did not do last week's WOD - "Fran"...but I'm going to. It's the first WOD I've missed. No excuses, I'll get to it. There, that's done...I had to be honest. This workout is a tough one, so work hard at it. The push-ups got me worse than the double unders on this one.
I can't to meet all of you in a few weeks! Find some time for yourselves this last part of summer.
Have an awesome weekend girls!
Coach Pancho
This week's WOD is "Annie." It is:
1. Double Unders
2. Sit-Ups (Full)
* reps like this 50-40-30-20-10, so a countdown that equals 5 rounds.
So, 50 is your first round...40 is second...30 is third...and so on until you finish with your 5th round, which is the round of 10. Remember, if you need help with substituting exercises to send messages through our blog or by e-mail.
Ok, here is my confession. I did not do last week's WOD - "Fran"...but I'm going to. It's the first WOD I've missed. No excuses, I'll get to it. There, that's done...I had to be honest. This workout is a tough one, so work hard at it. The push-ups got me worse than the double unders on this one.
I can't to meet all of you in a few weeks! Find some time for yourselves this last part of summer.
Have an awesome weekend girls!
Coach Pancho
Friday, July 19, 2013
Crossfit Challenge #3 - Week 7
Happy Friday Girls!
This week's challenge is "Fran", one of the staple workouts for crossfitters. Just to review:
"Fran"
Three rounds of 21 - 15- 9 repetitions:
Example of 1st round...21 thrusters, 21 pull-ups and 21 double unders
Example of 2nd round...15 thruster, 15 pull-ups and 15 double unders
You get the idea I'm sure. Go after it! Try to beat your time from the last "Fran" workout.
1) Thrusters with 45-95 lbs.
2) Pull-Ups
3) Double Unders
As I said before, I added the double unders to help all of you reach your goal of jumping higher and having better agility. Keep pushing yourselves with your workouts. It will make us a better team when mid August arrives. I hope each of you are also taking time to enjoy family and friends this summer.
Aloha Friday!
Coach Pancho
This week's challenge is "Fran", one of the staple workouts for crossfitters. Just to review:
"Fran"
Three rounds of 21 - 15- 9 repetitions:
Example of 1st round...21 thrusters, 21 pull-ups and 21 double unders
Example of 2nd round...15 thruster, 15 pull-ups and 15 double unders
You get the idea I'm sure. Go after it! Try to beat your time from the last "Fran" workout.
1) Thrusters with 45-95 lbs.
2) Pull-Ups
3) Double Unders
As I said before, I added the double unders to help all of you reach your goal of jumping higher and having better agility. Keep pushing yourselves with your workouts. It will make us a better team when mid August arrives. I hope each of you are also taking time to enjoy family and friends this summer.
Aloha Friday!
Coach Pancho
Saturday, July 13, 2013
Crossfit Challenge Week 6 - WOD #2
Hello Ladies!
First, I want to apologize for getting the Crossfit Challenge wrong last week. I believe Briu posted a a comment saying we should have been doing WOD #1 again. She was right. My goal for you girls was to try and beat your first WOD results using the same workouts another time through. As long as we were all getting after it and doing a WOD then that's the goal.
That being said, this week should have been WOD #2..."Kelly". It is 4 rounds of:
1) 400 meter run
2) 30 box jumps
3) 30 wall ball shots
*This one is for time.
Again, the goal is for you to beat the time you got on this from June. Next week will be WOD #3 and then WOD #4. We'll find time to get in Annie, which was WOD #1, so you can try for more rounds.
Sorry for the mix up, and if you have any questions please don't hesitate to contact me through our blog.
Forget mistakes, forget failures, forget everything, except what you're going to do and do it. Today is your lucky day. - Will Durant
Win The Day! - Go Pirates!
Coach Pancho
First, I want to apologize for getting the Crossfit Challenge wrong last week. I believe Briu posted a a comment saying we should have been doing WOD #1 again. She was right. My goal for you girls was to try and beat your first WOD results using the same workouts another time through. As long as we were all getting after it and doing a WOD then that's the goal.
That being said, this week should have been WOD #2..."Kelly". It is 4 rounds of:
1) 400 meter run
2) 30 box jumps
3) 30 wall ball shots
*This one is for time.
Again, the goal is for you to beat the time you got on this from June. Next week will be WOD #3 and then WOD #4. We'll find time to get in Annie, which was WOD #1, so you can try for more rounds.
Sorry for the mix up, and if you have any questions please don't hesitate to contact me through our blog.
Forget mistakes, forget failures, forget everything, except what you're going to do and do it. Today is your lucky day. - Will Durant
Win The Day! - Go Pirates!
Coach Pancho
Friday, July 5, 2013
WOD #5 - Running Endurance WOD
I'm sorry this post is coming so late! This week's WOD is simple in nature, yet not so simple to complete.
1) Run 1 mile; rest 3 minutes
2) Run 3/4 mile; rest 2 minutes
3) Run 1/2 mile; rest 1 minute
4) Run 1/4 mile; DONE!
You do each round for the best time you can get....that's it. Post your times once you are finished. How is everyone feeling? Do you feel like you're reaching your goals? How are the weight workouts going? Does anyone need any help? Pleas let Coach Bodecker and myself know how things are going. If you need help making modifications to your workouts because of equipment choices, please let us know how we can help.
I hope you all had a great 4th of July and an even better weekend.
Coach Pancho
1) Run 1 mile; rest 3 minutes
2) Run 3/4 mile; rest 2 minutes
3) Run 1/2 mile; rest 1 minute
4) Run 1/4 mile; DONE!
You do each round for the best time you can get....that's it. Post your times once you are finished. How is everyone feeling? Do you feel like you're reaching your goals? How are the weight workouts going? Does anyone need any help? Pleas let Coach Bodecker and myself know how things are going. If you need help making modifications to your workouts because of equipment choices, please let us know how we can help.
I hope you all had a great 4th of July and an even better weekend.
Coach Pancho
Thursday, June 27, 2013
Crossfit Challenge - WOD #4 "Annie"
Aloha Pirates VB,
This week's WOD is called Annie. It is 5 rounds of double unders and sit-ups (full). The rounds go like this:
Round 1: 50 (50 double unders and 50 sit-ups)
Round 2: 40 *same progression as first round 40:40
Round 3: 30 *continue 30:30
Round 4: 20 *continue 20:20
Round 5: 10 *continue 10:10
I did this WOD today, except I thought it was push-ups instead of sit ups so my shoulders and chest were on fire...not to mention my legs. I also did the workout after doing a running WOD that was run 1 mile rest 3 minutes, run 3/4 mile rest 2 min, run 1/2 mile rest 1 min and finally, run 1/4 mile...DONE. So...if you want another challenge you can throw in some other workout too.
My time for Annie was 11:33 and since you girls are toasting me in the workouts I know you'll get better than that. My challenge to you is to text, call or Facebook each other to get everybody posting their times. Coach and I wanted to make this competitive, as well as find a way for us to connect with one another throughout the summer. We're in this together and we're stronger together.
Do great on your workouts!
Coach Pancho
This week's WOD is called Annie. It is 5 rounds of double unders and sit-ups (full). The rounds go like this:
Round 1: 50 (50 double unders and 50 sit-ups)
Round 2: 40 *same progression as first round 40:40
Round 3: 30 *continue 30:30
Round 4: 20 *continue 20:20
Round 5: 10 *continue 10:10
I did this WOD today, except I thought it was push-ups instead of sit ups so my shoulders and chest were on fire...not to mention my legs. I also did the workout after doing a running WOD that was run 1 mile rest 3 minutes, run 3/4 mile rest 2 min, run 1/2 mile rest 1 min and finally, run 1/4 mile...DONE. So...if you want another challenge you can throw in some other workout too.
My time for Annie was 11:33 and since you girls are toasting me in the workouts I know you'll get better than that. My challenge to you is to text, call or Facebook each other to get everybody posting their times. Coach and I wanted to make this competitive, as well as find a way for us to connect with one another throughout the summer. We're in this together and we're stronger together.
Do great on your workouts!
Coach Pancho
Friday, June 21, 2013
WOD #3 Crossfit Challenge
Hello Whitworth Volleyball Team,
This week's challenge is then"Fran" workout. Some of you have already completed Fran today. To recap, it is:
1) thrusters with a 45-95 lb. bar...your choice.
2) pull-ups
3) double unders (jump rope) *I added these in because many of you said you wanted to work on your vertical jump and agility/quickness. "Fran" doesn't involve double unders.
Your reps are 21 for the 1st round, 15 for the second round and 9 for the third round.
Example 1st round: 21 thrusters, 21 pull-ups and 21 double unders
You repeat thebsecond round with 15 reps of eac exercise and so on.
I hope you guys are enjoying the workouts. Coach Bodecker and I get excited to see your posts each week. We were on campus Thursday, and we are getting excited as we plan for the upcoming season. Keep working hard together. If you have questions, please send them our way.
Go Pirates!
This week's challenge is then"Fran" workout. Some of you have already completed Fran today. To recap, it is:
1) thrusters with a 45-95 lb. bar...your choice.
2) pull-ups
3) double unders (jump rope) *I added these in because many of you said you wanted to work on your vertical jump and agility/quickness. "Fran" doesn't involve double unders.
Your reps are 21 for the 1st round, 15 for the second round and 9 for the third round.
Example 1st round: 21 thrusters, 21 pull-ups and 21 double unders
You repeat thebsecond round with 15 reps of eac exercise and so on.
I hope you guys are enjoying the workouts. Coach Bodecker and I get excited to see your posts each week. We were on campus Thursday, and we are getting excited as we plan for the upcoming season. Keep working hard together. If you have questions, please send them our way.
Go Pirates!
Friday, June 14, 2013
WOD #2 Crossfit Challenge
Aloha Friday Whitworth Volleyball Team!
Today's workout is called "Kelly"... It is named after crossfit legend and original crossfitter Kelly Moore.
I liked this workout because it was geared towards many of the goals I saw from our Whitworth Volleyball team; agility, quickness, vertical jump...added in a little endurance and power. Have a great workout today girls! Remember, this one is for time. "I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is victory over self." - Aristotle...loved this quote because it truly puts you in the mode to compete.
"Kelly" *I've posted a link to the workout below again. It says 800 m run, but just stick with the 400 meter. It's really supposed to be 5 rounds, but I only put 4 in the workout programs for this summer. You choose how many rounds you'd like to go. I don't feel like the guy in the video lands very safe off of the box jumps. Use soft, loaded knee bends when you land girls.
400 meter run
30 box jumps 24" box
30 wall ball shots with a 15 lb. ball (medicine ball type)
4 or 5 rounds
video link to "Kelly": http://www.youtube.com/watch?v=g79fmj6JYlI
Substitutes for box jumps:
You can always scale down the box jumps to less heighth. Find a park bench, weight bench, bleacher, retaining wall or anything about 1 1/2' to 2' high.
Substitutes for wall ball shots:
Thrusters (squats w/military press) with 10 lb. dumbbells or squat jumps with a block reach
Work Hard!
Today's workout is called "Kelly"... It is named after crossfit legend and original crossfitter Kelly Moore.
I liked this workout because it was geared towards many of the goals I saw from our Whitworth Volleyball team; agility, quickness, vertical jump...added in a little endurance and power. Have a great workout today girls! Remember, this one is for time. "I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is victory over self." - Aristotle...loved this quote because it truly puts you in the mode to compete.
"Kelly" *I've posted a link to the workout below again. It says 800 m run, but just stick with the 400 meter. It's really supposed to be 5 rounds, but I only put 4 in the workout programs for this summer. You choose how many rounds you'd like to go. I don't feel like the guy in the video lands very safe off of the box jumps. Use soft, loaded knee bends when you land girls.
400 meter run
30 box jumps 24" box
30 wall ball shots with a 15 lb. ball (medicine ball type)
4 or 5 rounds
video link to "Kelly": http://www.youtube.com/watch?v=g79fmj6JYlI
Substitutes for box jumps:
You can always scale down the box jumps to less heighth. Find a park bench, weight bench, bleacher, retaining wall or anything about 1 1/2' to 2' high.
Substitutes for wall ball shots:
Thrusters (squats w/military press) with 10 lb. dumbbells or squat jumps with a block reach
Work Hard!
Saturday, June 8, 2013
WOD #1 Crossfit Challenge
WOD #1 Crossfit Challenge:
Ok girls, I did this workout this morning. I figured I better lead the way since I didn't see any posts. I completed 15 rounds in 20 minutes. My best is 17 rounds, which makes me feel a little inadequate because the top 50 women in the Crossfit world don't finish below 20 rounds! So go get em!
I've posted two links. One is a video of the "Cindy" workout, which is WOD #1. The other is of pull-ups with a band to help with modification if you need it. I know pull-ups can be tough, so use a band if you'd like to get started.
http://www.youtube.com/watch?v=zDmEgflWl34 - link to "Cindy" workout
http://www.youtube.com/watch?v=P8Hg-rCJwDY - link to band assisted pull-ups; instead of putting your knee in you can also put your foot or feet in the band. Use whichever one you like best.
WIN THE DAY!
Ok girls, I did this workout this morning. I figured I better lead the way since I didn't see any posts. I completed 15 rounds in 20 minutes. My best is 17 rounds, which makes me feel a little inadequate because the top 50 women in the Crossfit world don't finish below 20 rounds! So go get em!
I've posted two links. One is a video of the "Cindy" workout, which is WOD #1. The other is of pull-ups with a band to help with modification if you need it. I know pull-ups can be tough, so use a band if you'd like to get started.
http://www.youtube.com/watch?v=zDmEgflWl34 - link to "Cindy" workout
http://www.youtube.com/watch?v=P8Hg-rCJwDY - link to band assisted pull-ups; instead of putting your knee in you can also put your foot or feet in the band. Use whichever one you like best.
WIN THE DAY!
Thursday, June 6, 2013
A'ohe hana nui ka alu'ia
Aloha Whitworth Volleyball Family! The above post means "No task is too big when done together." The purpose of this blog is to create a place where all of us can communicate throughout the summer months and beyond with one another. Coach Bodecker and myself hope that you will post your daily workouts here; especially, your Friday Crossfit Challenges. We'd like to know how you're doing, feeling and want you all to be a part of each other's successes when training. We think this blog will serve that purpose. We have also worked hard to make sure your workouts are geared to meet your goals that you wrote down before summer break.
I know we're all in different parts of the country right now, but let's work hard TOGETHER to be the best we can be, so when we meet up again in August, we're ready to hit the ground running. Blogging is new to me, so please be patient. If myself or Coach Bodecker can be of any help to you this summer please don't hesitate to contact us. Work hard girls! - Coach Pancho
I know we're all in different parts of the country right now, but let's work hard TOGETHER to be the best we can be, so when we meet up again in August, we're ready to hit the ground running. Blogging is new to me, so please be patient. If myself or Coach Bodecker can be of any help to you this summer please don't hesitate to contact us. Work hard girls! - Coach Pancho
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