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Search: Posts Made By: Phil Eich
Forum: Workout Logs 01-09-2013, 07:14 PM
Replies: 18
Views: 3,289
Posted By Phil Eich
Re: KettlebellWOD

WOD 1:

50 V-ups
50 Superman
Practice Handstand Holds

Partition v-ups and supermans as needed. During v-ups and supermans, you should be holding the position while bracing or “squeezing”...
Forum: Workout Logs 01-07-2013, 05:39 PM
Replies: 18
Views: 3,289
Posted By Phil Eich
Re: KettlebellWOD

WOD 1:
3x max rep chin-ups
Practice handstand between rounds

WOD 2:

4 rounds:
1 minute kettlebell clean and press RT
1 minute kettlebell clean and press LT
1 minute rest
Forum: Workout Logs 01-06-2013, 02:39 PM
Replies: 18
Views: 3,289
Posted By Phil Eich
Re: KettlebellWOD

WOD 1:

3×15 Hollow bodies

WOD 2:

4 Rounds:

1 min kettlebell swings RT
1 min Kettlebell swings LT
Forum: Workout Logs 01-05-2013, 10:19 AM
Replies: 18
Views: 3,289
Posted By Phil Eich
Re: KettlebellWOD

WOD 1:

9 min AMRAP ascending ladder:

Two hand swings
Goblet squats

First round perform 1 rep each, second round 2 reps, etc. Get to the highest round possible in the time limit.

WOD 2:
Forum: Workout Logs 01-04-2013, 07:15 AM
Replies: 18
Views: 3,289
Posted By Phil Eich
Re: KettlebellWOD

WOD 1:

5 min AMRAP – one arm kettlebell swings (switch arms as needed)

2min AMRAP air squats

4 min AMRAP – one arm kettlebell swings (switch arms as needed)

WOD 2:
Forum: Workout Logs 01-03-2013, 09:38 AM
Replies: 18
Views: 3,289
Posted By Phil Eich
Re: KettlebellWOD

WOD 1:

One Minute On…One Minute Off…for 10 minutes.
30 double arm KB Swings – 32kg

*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty....
Forum: Workout Logs 01-02-2013, 11:31 AM
Replies: 18
Views: 3,289
Posted By Phil Eich
Re: KettlebellWOD

Rest day.
Forum: Workout Logs 01-01-2013, 02:24 PM
Replies: 18
Views: 3,289
Posted By Phil Eich
Re: KettlebellWOD

WOD 1:

3x max pullups (but don’t fail any reps)

WOD 2:

Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Forum: Workout Logs 12-31-2012, 11:50 AM
Replies: 18
Views: 3,289
Posted By Phil Eich
Re: KettlebellWOD

WOD 1:

25 Burpees
50 one-arm kettlebell swings right
25 burpees
50 one-arm kettlebell swings left
25 burpees
50 double-arm kettlebell swings

Post time to comments.
Forum: Workout Logs 11-21-2012, 06:05 AM
Replies: 18
Views: 3,289
Posted By Phil Eich
Re: KettlebellWOD

WOD 1:

10 minute Jump Rope

While resting after jump rope, do light reps long cycle to prepare for WOD 2

WOD 2:

4 Rounds:
Forum: Workout Logs 11-20-2012, 06:20 AM
Replies: 18
Views: 3,289
Posted By Phil Eich
Re: KettlebellWOD

Strength:

3x max V-ups

WOD:

3 rounds for total reps:

1 minute kettlebell Thrusters (use two kettlebells if possible, otherwise try to be balanced with sides)
Rest 1 minute
Forum: Workout Logs 09-27-2012, 07:27 AM
Replies: 18
Views: 3,289
Posted By Phil Eich
Re: KettlebellWOD

WOD: (plyometric repeat)

Remember, the goal is to keep each rep as fast as possible and go for the full 5 minutes/movement – not to obliterate yourself and call it at minute 2, so scale down if...
Forum: Workout Logs 08-20-2012, 06:52 PM
Replies: 18
Views: 3,289
Posted By Phil Eich
Re: KettlebellWOD

Strength:

Pullup ladder- 1...2....3...till you fail a set, then do a set of max reps. Rest 20-30 seconds between sets.

WOD:

3 rounds:

1min kettlebell snatch (or one arm swing)
1min...
Forum: Workout Logs 08-19-2012, 09:22 AM
Replies: 18
Views: 3,289
Posted By Phil Eich
Re: KettlebellWOD

Strength:

50 Chinups - any set/rep number without going to failure

Complete 4 rounds:

1 Minute – Max Reps 2 Arm KB Push Press
1 Minute – Max Reps Jumping Squats (light kettlebell)
1...
Forum: Running a CrossFit Facility 07-03-2012, 02:14 PM
Replies: 0
Views: 1,537
Posted By Phil Eich
Affiliate Photos

There are a bunch of "home gym pictures" threads...time to post pictures of your affiliate to help inspire people thinking about starting their own.

Gogogo!
Forum: Workout Logs 06-15-2012, 02:01 PM
Replies: 18
Views: 3,289
Posted By Phil Eich
Re: KettlebellWOD

Conditioning:

Run 1 mile

then

Tabata Kettlebell Swings (two handed)

Rest 3 minutes
Forum: Workout Logs 06-11-2012, 05:33 PM
Replies: 18
Views: 3,289
Posted By Phil Eich
Re: KettlebellWOD

Strict Cindy

3 Strict Pullups
10 Pushups
15 Squats
Forum: Workout Logs 06-06-2012, 07:17 PM
Replies: 18
Views: 3,289
Posted By Phil Eich
Re: KettlebellWOD

Midline:

50 Evil Wheels

Strength:

1) Pushups: 6 rounds 55% of max reps (rest 30s-1min)
2) Pull ups: 6 rounds 55% of max reps (rest 30s-1min)

WOD:
Forum: Workout Logs 06-04-2012, 09:01 PM
Replies: 18
Views: 3,289
Posted By Phil Eich
Re: KettlebellWOD

Strength:

1a) Pull ups: 60% of max reps – 5 rounds
1b) 25 leg circles RT/25 leg circles left

WOD:

5 kettlebell snatches (5rt/5lt)
6 Burpees
9 Air squats
Forum: Workout Logs 06-04-2012, 12:09 PM
Replies: 18
Views: 3,289
Posted By Phil Eich
KettlebellWOD

Midline:

50 hollow bodies

Strength:

1 round max pushups
4 rounds 50% of first round (short rest)

WOD:
Forum: Workout Logs 05-15-2012, 07:31 AM
Replies: 14
Views: 2,242
Posted By Phil Eich
Re: Phil's Log - SpartanWOD

“Helen”

400m run
21 KB swings
12 pull ups

5 rounds for time.
Forum: Workout Logs 05-02-2012, 08:02 AM
Replies: 14
Views: 2,242
Posted By Phil Eich
Re: Phil's Log - SpartanWOD

Strength:

Single leg deadlift 3×12 (each leg) – No rest between legs
Kettlebell press 3×12 (each arm) – no rest between arms

Rest 5-10 minutes before WOD.

WOD:

Run 400m
Forum: Workout Logs 04-18-2012, 03:50 AM
Replies: 14
Views: 2,242
Posted By Phil Eich
Re: Phil's Log - SpartanWOD

12 Single leg kettlebell deadlift – 3 rounds

Rest 5 to 10 minutes (use this time to hydrate and warmup the legs for running – quads, hip flexors, calves – and the shoulders for overhead work – do...
Forum: Workout Logs 04-11-2012, 06:46 PM
Replies: 14
Views: 2,242
Posted By Phil Eich
Re: Phil's Log - SpartanWOD

Strength:
Pullups: start at one rep, add a rep each set. Work up to your max, then subtract a rep each set.

Pushups: start at 15 reps, add a rep each set. Work up to your max, then subtract a rep...
Forum: Workout Logs 04-09-2012, 07:09 PM
Replies: 14
Views: 2,242
Posted By Phil Eich
Re: Phil's Log - SpartanWOD

Warmup:

Joint Mobility
Short reps pushups and air squats

Strength:

Chinups (palms toward)– Take 1/3 of your max reps, do an explosive 5 sets (stay fresh)

Squat 3x3
Showing results 1 to 25 of 47

 
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