John Righeimer
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17th


Apr 2014

Stairmaster is no joke (when done right)

by John Righeimer
 

Round 1: warm up with 2000 meter row (or 1 mile run) and 330 reps of ab/core.

Round 2: Stairmaster 4000 PT for 15:00

@ level 10

Round 3: push, pull, squat

40 pull ups (mix in chin ups)

75 push ups (or db bench press at 35 # x 2)

100 air squats

Round 4: Stairmaster 4000 PT for 15:00

@ level 10

NOTE:  if no Stairmaster, sub with running, rowing, or DU’s.

13th


Apr 2014

AMRAP 15:00 (Sledge Hammer & Box Jumps)

by John Righeimer
 

Round 1: warm up with 5K run.

Round 2: AMRAP 15:00

50 sledge hammer strikes (12 lb. hammer)

25 box jumps (on tire)

I completed 4 rounds + 30 sledge hammer strikes

Round 3: Finisher

100 flutter kicks (4 ct.)

3:00 plank

12th


Apr 2014

Short Tosh (rowing)

by John Righeimer
 

Round 1: warm up with light stretch/ROM, 1000 makiwara strikes,then 10 x 2 box squats (75%).

Round 2: Short Tosh (rowing), 1:1 rest between each set

125 meters – my time 0:25

250 meters – 0:50

500 meters – 1:44

125 meters – 0:24

250 meters – 0:51

500 meters – 1:50

125 meters – 0:25

250 meters – 0:52

500 meters – 1:47

9th


Apr 2014

4 mile run & 300 DU’s

by John Righeimer
 

Round 1: warm up with light stretch/ROM, ab/core, and push ups, air squats, pull ups, etc. (in my case lots of light db work for my shoulder).

Round 2: 4 mile run

my time – 39:25

Round 3: 300 double unders (for time)

my time – 4:57

8th


Apr 2014

6 x 100 DU’s

by John Righeimer
 

Round 1: warm up with light stretch/ROM & ab/core…then 75 supine rows (hanging from barbell).

Round 2: 6 x 100 double unders (rest 2:00 between sets)

my times -1:18, 1:00, 1:01, 0:57, 1:00, 0:57

7th


Apr 2014

San Francisco Crippler (I’m back…sort of*)

by John Righeimer
 

Round 1: warm up 30:00…stretch/ROM,  light db bench press (30 lb. db’s), bent rows (30 lb. db’s), tri ext, curls, air squats, ab/core…get the body warmed up and ready to work (note:  due to my shoulder I’m unable to do push ups, pull ups, etc. yet.)

Round 2: San Francisco Crippler (for time)

30 squats (bar loaded to body wt.)

1000 meter row

my time – 8:03

Round 3: Tabata 3000 meter row

*Note:  I’m sort of back, in that I can do the type of WOD above and/or many other WODS, as long as they don’t include pull ups, push ups, presses, etc.  I’m good for any leg stuff and/or running/rowing/jump rope, or very light db work (between 2 and 35 lbs. depending on the movement).

6th


Mar 2014

Rowing & TGU’s

by John Righeimer
 

Round 1: warm up with light stretch/ROM & 5 rounds – 5 pull ups, 10 push ups, 15 air squats, 15 ab roller.

Round 2: for time (partition as you like)

5k row & 50 Turkish get ups (26 lb. kb)

my time – 38:55

5th


Mar 2014

Box Squats, Row, Burpees, Pull Ups

by John Righeimer
 

Round 1: warm up with light stretch/ROM & ab/core, then max effort box squats.

Round 2: Row for 30:00 (or run)

my distance – 6537 meters

Round 3: For time

46 burpees

46 pull ups

my time – 6:49

3rd


Mar 2014

CrossPit – Pull Ups, Push Ups, Sit Ups, Air Squats (mix in 4 punch sprawls)

by John Righeimer
 

Round 1: warm up with light stretch/ROM, then max effort dead lift.

Round 2: For time

20 4 punch spawls

75 pull ups

20 4 punch sprawls

100 push ups

20 4 punch sprawls

125 sit ups

20 4 punch sprawls

150 air squats

20 4 punch sprawls

my time – 27:51

 

2nd


Mar 2014

Row 500′s x 8

by John Righeimer
 

Round 1: warm up with 15:00 stationary bike & ab/core, then max effort bench press.

Round 2: 8 x 500 meter row (rest 1:00 between sets)

my times – 1:43, 1:50, 1:49, 1:50, 1:53, 1:54, 1:52, 1:52

 
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