Charlotte has graciously offered to coach the Snatch, the olympic lift, before she leaves. This coaching session would take place at Camp Zama, since they have an olympic lifting platform and bumper weights that allows you to drop weights on the floor if needed. She has some time on sunday and is willing if at least three people commit. Please email crossfitkantoplain@gmail.com if your interested and let her know what time of day you can go. The prerequisites for this lift is a good comfort level with the clean and an ability to overhead squat 45lbs without difficulty.
Because Miranda rocks and there is a snatch in this workout:
http://www.youtube.com/user/CrossFitHQ#p/u/41/tVNpe_4Wmp4
Friday, December 31, 2010
Think there are no machines in Crossfit? Think again: If you’ve ever seen Alexis work out, then you’ve probably experienced some degree of shock and awe by how effortless she makes things look. Rx Olympic lifts, 215# deadlift, 65# overhead squat, 95# squat clean and much more. She never let her weaknesses hold her back or make an excuse. Not even during her first trimester. Things that would hold most of us back just seem to light a fire in Alexis. Alexis thrives on doing just the opposite: the stuff that is difficult, uncomfortable and often frustrating. What makes her really unique is that she’s never satisfied unless it's Rx.
As a trainer, it has been a blast coaching you and watching you find not only your "Hulk" like strength but the recognition that you are also fast, agile and internally strong. You will be missed by all!
******************************
"Ring of Fire" Team Wod!
This wod will be outside so dress appropriately!
Think "rings"!
See you there!
Thursday, December 30, 2010
The Bear Complex!
5 Rounds of the Bear
The Bear consists of:
7 sets of the following:
Power Clean
Front Squat
Push press
Back Squat
Push press
You must tap and go between sets
Rest between rounds as needed
The goal is to increase your weight each round
There are rules:
1. Each set of the bear is performed without resting the bar on the ground or regripping.
2. You can break up or combine movements as needed
3. Jerking is acceptable
4. Squat cleans are acceptable
5. Thrusters are acceptable
5. You must lock out your push presses overhead.
Please be on time for coaching! This is a very technical wod which needs some review beforehand.
Charlotte will be on hand for help. We will be going in rounds.
ALSO if you would like to learn to snatch, Charlotte will be coaching the snatch after the WOD. You must be comfortable with the squat clean and comfortable with a 45 lb overhead squat to learn the snatch.
5 Rounds of the Bear
The Bear consists of:
7 sets of the following:
Power Clean
Front Squat
Push press
Back Squat
Push press
You must tap and go between sets
Rest between rounds as needed
The goal is to increase your weight each round
There are rules:
1. Each set of the bear is performed without resting the bar on the ground or regripping.
2. You can break up or combine movements as needed
3. Jerking is acceptable
4. Squat cleans are acceptable
5. Thrusters are acceptable
5. You must lock out your push presses overhead.
Please be on time for coaching! This is a very technical wod which needs some review beforehand.
Charlotte will be on hand for help. We will be going in rounds.
ALSO if you would like to learn to snatch, Charlotte will be coaching the snatch after the WOD. You must be comfortable with the squat clean and comfortable with a 45 lb overhead squat to learn the snatch.
Wednesday, December 29, 2010
WOD: 10! (10,9,8,7...1)
Wall Ball (20/14)
Box jumps (24/20)
*****
1 mile run for time
*****
Mobility Wod:
5 min squat mobility
Wall Ball (20/14)
Box jumps (24/20)
*****
1 mile run for time
*****
Mobility Wod:
5 min squat mobility
Tuesday, December 28, 2010
WOD:
21-15-9
Pushpress (95/65)
Jumping Pullups
Double unders
*****
Skill work:
Pushpress from front squat to back squat position then pushpress back to front squat position
*****
Mobility Wod:
Foam roll: Thoracic extension (upper back), Lower back, Lats
*****
Endurance Wod (optional)
Run:
20:10 x 8 rounds, 20 seconds on 10 seconds off 8x’s, all out efforts.
21-15-9
Pushpress (95/65)
Jumping Pullups
Double unders
*****
Skill work:
Pushpress from front squat to back squat position then pushpress back to front squat position
*****
Mobility Wod:
Foam roll: Thoracic extension (upper back), Lower back, Lats
*****
Endurance Wod (optional)
Run:
20:10 x 8 rounds, 20 seconds on 10 seconds off 8x’s, all out efforts.
Monday, December 27, 2010
WOD:
"Michael"
3 rounds for time of
800 m run
50 back extensions
50 sit-ups
*********
Skill Work: Double Under practice for 5 minutes.
*********
Front squat 3-3-3 time allowing
*********
"Michael"
3 rounds for time of
800 m run
50 back extensions
50 sit-ups
*********
Skill Work: Double Under practice for 5 minutes.
*********
Front squat 3-3-3 time allowing
*********
Friday, 24 December 10
12 Days of Christmas WOD
Come one, come all to a fun and festive WOD.
No, I'm not going to tell you what to expect because Father Christmas hasn't sent me the WOD yet. Come in festive clothing and work off a little of the holiday food with all your friends.
See you tomorrow, Halsey Gym 09:00
**************************************
Santa came early for all the bad little Crossfiters
who are still awake, so here you go....
1 Farmer Carry (25m)
2 Handstand push-ups
3 Med Ball Cleans (20/14)
4 Jumping Lunges (each leg)
5 Push Ups
6 Box Jumps
7 Sit-ups
8 DB Swing (55/35)
9 Burpees
10 Thrusters (85/55)
11 Back Squat (85/55)
12 Double Unders
2 Handstand push-ups
3 Med Ball Cleans (20/14)
4 Jumping Lunges (each leg)
5 Push Ups
6 Box Jumps
7 Sit-ups
8 DB Swing (55/35)
9 Burpees
10 Thrusters (85/55)
11 Back Squat (85/55)
12 Double Unders
The workout is executed like the song 12 days of christmas.
day 1 (round 1)
1 Farmer Carry
day 2 (round 2)
2 Handstand push-ups
1 Farmer Carry
day 3 (round 3)
3 Med Ball Cleans
day 1 (round 1)
1 Farmer Carry
day 2 (round 2)
2 Handstand push-ups
1 Farmer Carry
day 3 (round 3)
3 Med Ball Cleans
2 Handstand push-ups
1Farmer Carry
day 4……. you get the picture.
1Farmer Carry
day 4……. you get the picture.
Thursday, December 23, 2010
WOD
AMRAP in 15 minutes:
16 DB Swings (55/35)
12 Jumping squats
8 Plyo-Push ups on Med Ball
________________________________
Feat of strength: 3-3-3 Front Squat
________________________________
ENDURANCE WOD
Chose one of the following sports:
Swim, Bike, Run, C2
10:5 x 20
10 seconds on, 5 seconds off for 20 rounds. These are all out efforts! Incline and terrain are your choice.
AMRAP in 15 minutes:
16 DB Swings (55/35)
12 Jumping squats
8 Plyo-Push ups on Med Ball
________________________________
Feat of strength: 3-3-3 Front Squat
________________________________
ENDURANCE WOD
Chose one of the following sports:
Swim, Bike, Run, C2
10:5 x 20
10 seconds on, 5 seconds off for 20 rounds. These are all out efforts! Incline and terrain are your choice.
Wednesday, December 22, 2010
HAPPY BIRTHDAY, ANNIE!
Annie's Birthday WOD
12 Deadlifts (185/135)
26 KTE
21 Ring dips
12 Deadlifts (185/135)
26 KTE
21 Ring dips
12 Deadlifts (185/135)
And lastly, 84 Singles (try to do these unbroken!)
FOR TIME
____________________________________
STRETCHING:
Hamstring stretches of your choice. Then, work on hip external rotation with 'butterfly' against the wall (supine, butt against the wall and try to butterfly your knees out to the side) and hold for a few minutes, slowly increasing your external rotation of your hips.
____________________________________
Annie's Birthday WOD
12 Deadlifts (185/135)
26 KTE
21 Ring dips
12 Deadlifts (185/135)
26 KTE
21 Ring dips
12 Deadlifts (185/135)
And lastly, 84 Singles (try to do these unbroken!)
FOR TIME
____________________________________
STRETCHING:
Hamstring stretches of your choice. Then, work on hip external rotation with 'butterfly' against the wall (supine, butt against the wall and try to butterfly your knees out to the side) and hold for a few minutes, slowly increasing your external rotation of your hips.
____________________________________
Tuesday, December 21, 2010
WOD
21-15-9
Strict Press, seated (75/45)
Pistols (21-15-9 EACH leg)
FOR TIME
____________________________________
CASH OUT: MAX Double Unders in 2 min
____________________________________
Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, Row
4min on, 3min off
2min on, 30sec off
1min on, 3min off
2min on, 30 sec off
4min on. Done!
Cover as much distance as possible in each of the prescribed time intervals.
21-15-9
Strict Press, seated (75/45)
Pistols (21-15-9 EACH leg)
FOR TIME
____________________________________
CASH OUT: MAX Double Unders in 2 min
____________________________________
Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, Row
4min on, 3min off
2min on, 30sec off
1min on, 3min off
2min on, 30 sec off
4min on. Done!
Cover as much distance as possible in each of the prescribed time intervals.
Monday, December 20, 2010
WOD
FOR TIME:
400M Run, then
3 Rounds:
20 Pull-ups
20 Med Ball Cleans (20/14)
20 ABMAT sit-ups, then
400M Run
______________________________________________
Feat of Strength: 30 second "L-sit" from pull-up bar
______________________________________________
FOR TIME:
400M Run, then
3 Rounds:
20 Pull-ups
20 Med Ball Cleans (20/14)
20 ABMAT sit-ups, then
400M Run
______________________________________________
Feat of Strength: 30 second "L-sit" from pull-up bar
______________________________________________
Friday, December 17, 2010
WOD:
2 rounds for time:
40 Lunges (each leg)
30 Dumbbell swings
20 Double unders
10 Toes to bar
5 Burpees
Endurance Wod
Run: 6 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
2 rounds for time:
40 Lunges (each leg)
30 Dumbbell swings
20 Double unders
10 Toes to bar
5 Burpees
Endurance Wod
Run: 6 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
January Schedule
January Schedule (subject to change)
Monday 0530 and 0830 and 1100 and 16:30
Tuesday 0830
Wednesday 0530 and 0830 and 1100 and 16:30
Thursday 0830 and 1100
Friday 0830
Saturday - will announce weekly
Monday 0530 and 0830 and 1100 and 16:30
Tuesday 0830
Wednesday 0530 and 0830 and 1100 and 16:30
Thursday 0830 and 1100
Friday 0830
Saturday - will announce weekly
Thursday, December 16, 2010
My parting words for Tonya:
"Today you are you! That is truer than true! There is no one alive who is you-er than you!" – Dr. Seuss
********************************************
Wod:
AMRAP in 12 min
6 Squat Cleans (95/65) *try your Fran weight*
3 Pullups *Decrease your band size, or try a high jumping pullup- Up The Ante! *
1 Suicide Run
Cash out (optional): 500m row for time
NOTE: DUE TO BASE EVENTS - TODAY'S 16:30 CLASS IS CANCELED,
BUT WE HAVE ADDED AN 11:00 CLASS FOR TODAY, THURSDAY.
Wednesday, December 15, 2010
WOD:
For time
200 m run
20 burpees
400 m run
40 burpees
400 m run
40 burpees
200 m run
20 burpees
Coaches note: 200 m will be down the length of the track and back
Substitute Box jumps for burpees if grass is too wet
---
Follow - the - leader stretches
---
Feat of strength (optional)
100 ab mat situps
Tuesday, December 14
WOD:
1,000 jump rope (singles)
10 pushups for each missed jump or stopping to rest
score time and reps
Feat of Strength:
Deadlift 3-3-3
1,000 jump rope (singles)
10 pushups for each missed jump or stopping to rest
score time and reps
Feat of Strength:
Deadlift 3-3-3
Monday, December 13
WOD:
"Fran"
21-15-9
Thrusters (95/65)
Pullups
For time
Endurance Wod
Choose ONE of the following sports and do the following for your distance:
Swim: 400m
Bike: 10 mile
Run: 1.5 mile
C2: 2k
"Fran"
21-15-9
Thrusters (95/65)
Pullups
For time
Endurance Wod
Choose ONE of the following sports and do the following for your distance:
Swim: 400m
Bike: 10 mile
Run: 1.5 mile
C2: 2k
Friday, 10 December 10
Happy Birthday Michelle!
WOD
3 rounds for time of:
36 slam balls
36 jumping lunges
36 sit ups
36 dips
36 push ups
36 double unders
-----
Endurance WOD
Choose ONE of The Following Sports
Swim, Bike, Run, C2
4min on, 2min off, 5min on, 2min off, 6min on, 2min off, 5min on, 2min off, 4min on Done!
-----
Post time and comments.
Thursday, 09 December 10
"Helen"
3 rounds for time:
400m Run
21 DB Swings
12 Pull Ups
-----
Post time and comments.
3 rounds for time:
400m Run
21 DB Swings
12 Pull Ups
-----
Feat of Strength:
Handstand Holds/HSPU
-----Post time and comments.
Wednesday, 08 December 10
WOD
3 rounds for time
21 Push Presses (95/65)
21 Knees to Elbows
21 Box Jumps
-----
Post time and comments.
3 rounds for time
21 Push Presses (95/65)
21 Knees to Elbows
21 Box Jumps
-----
Strength WOD:
Front Squat 1-1-1
and Max Supermans 2 minutes
-----Endurance WOD
Tabata Run
-----Post time and comments.
Tuesday, 07 December 10
No Crossfit Today.
Regular Schedule Resumes on Wednesday.
Sorry for any inconvenience.
Monday, 06 December 10
Lets try it again....hopefully it won't flood tomorrow like it did on Friday
-----
MILE OF FUN!
400m Walking Lunge
400m Farmers Carry (35/25)
400m MedBall Run
400m Sprint
-----
Strength WOD:
Overhead Squat 3-3-3
-----
Post time and comments.
-----
MILE OF FUN!
400m Walking Lunge
400m Farmers Carry (35/25)
400m MedBall Run
400m Sprint
-----
Strength WOD:
Overhead Squat 3-3-3
-----
Post time and comments.
Friday, 03 December 10
MILE OF FUN!
400m Walking Lunge
400m Farmers Carry (35/25)
400m MedBall Run
400m Sprint
-----
Endurance WOD
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 20:10×8
-----
Strength WOD
Strict Press 1-1-1
-----
Post time and comments.
400m Walking Lunge
400m Farmers Carry (35/25)
400m MedBall Run
400m Sprint
-----
Endurance WOD
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 20:10×8
-----
Strength WOD
Strict Press 1-1-1
-----
Post time and comments.
Thursday, 02 December 10
WOD
3 rounds for time of:
20 Burpees
30 Sit Ups
400m Run
-----
Feat of Strength:
Tabata Planks
-----
Post time and comments.
3 rounds for time of:
20 Burpees
30 Sit Ups
400m Run
-----
Feat of Strength:
Tabata Planks
-----
Post time and comments.
Wednesday, 01 December 10
WOD
AMRAP in 15 minutes of:
10 Deadlifts (185/135)
15 Push-ups
20 Double Unders
-----
Post rounds and comments.
AMRAP in 15 minutes of:
10 Deadlifts (185/135)
15 Push-ups
20 Double Unders
-----
Endurance WOD
Choose ONE of the Following Sports:
Swim: 3x350y/m, 2 min Recoveries, Best possible pace
Bike: 3x5k, 2 min Recoveries, Best possible pace
Run: 3x1000m, 2 min Recoveries, Best possible pace
C2: 3x1200m, 2 min Recoveries, Best possible pace
-----Post rounds and comments.
Monday, 29 November 10
"Collin" (modified)
Six rounds for time of:
400m Run (no sandbags but you can bring a heavy backpack)
12 Push Press (115/85)
12 Box jumps
12 Sumo Deadlift High-Pull (95/65)
-----
Post time and comments.
Six rounds for time of:
400m Run (no sandbags but you can bring a heavy backpack)
12 Push Press (115/85)
12 Box jumps
12 Sumo Deadlift High-Pull (95/65)
-----
Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
2×5 min intervals w/2min recovery between intervals
Next interval scheme starts after the 2min recovery
5x1min Intervals w/30sec recovery between intervals
Hold maximal distance possible on each of the set intervals.
-----Post time and comments.
Wednesday, 24 November 10
HAPPY 30th BIRTHDAY Cindy!
"Grace"
30 Clean and Jerks (135/85)
for time.
Grace - for time
-----
Feat of Strength:
Maxium distance in 5 minutes - ROW
-----
Post time and comments.
Tuesday, 23 November 10
WOD
10-9-8-7-6-5-4-3-2-1
reps for time of:
Sumo Deadlift High Pull (95/65)
Burpees over the Bar
Pull Ups
-----
Post time and comments.
10-9-8-7-6-5-4-3-2-1
reps for time of:
Sumo Deadlift High Pull (95/65)
Burpees over the Bar
Pull Ups
-----
Feat of Strength:
Practice the Clean and Jerk
and Handstands
-----Post time and comments.
Monday, 22 November 10
As it has become a tradition Jess gets to choose today's WOD.
5k RUN for time!
Looking for a few PRs tomorrow.
-----
Feat of Strength:
Hang Power Clean 3-3-3-3
-----Endurance WOD
Swim, Bike, Run, C2
2 Rounds of:
1min on 3 min off, 1min on 3 min off, 1min on 3 min off
No pacing, This interval set is to be done as close to all out as possible on each Interval
-----Post time and comments.
Friday, 19 November 10
WOD
15 minute AMRAP:
10 Wall Balls
20 Double Unders
-----
Post time and comments.
15 minute AMRAP:
10 Wall Balls
20 Double Unders
-----
Feat of Strength:
Max distance in 5 minutes: Row
-----Endurance WOD
Choose ONE of the Following Sports
Swim: SC: 3x300m Repeats hold within 15-20sec, Rest 45-60sec between Repeats. LC:2x700m Repeats hold within 30-45 sec, Rest 60sec between Repeats U:3x700m Repeats hold within 60-90sec, Rest 1-2min Between Repeats
Bike:SC:3×5 mile Repeats hold within 30-60sec, Rest 30-60sec Between Repeats/ LC:2x10mile Repeats Hold Within 1-2min,Rest 2-3min Between Repeats / U: 3x10mile Repeats Hold within 1-2min, Rest 4-8min Between Repeats
Run: SC: 3x1mile Repeats hold within 5-10sec, Rest 1-3min Between Repeats/ LC:2x5k Repeats, hold within 1-2min, Rest 5-10min between repeats/ U:3x5k repeats, hold Repeats within 2-3min, Rest 5-15min Between Repeats.
C2:SC:3x 1000m Repeats hold within 3-5 sec, Rest 20-40sec Between Repeats/ LC:2x1800m Repeats hold within 5-10sec,Rest 30-60sec Between repeats / U:3x1800m Repeats hold within 10-15sec, Rest 1-2min Between Repeats
-----Post time and comments.
Thursday, 18 November 10
WOD
5 rounds (not for time)
12 Deadlifts
9 Hang Power Cleans
6 Front Squats
3 Push Jerks
-each round is to be performed unbroken.
-----
Post weight and comments.
5 rounds (not for time)
12 Deadlifts
9 Hang Power Cleans
6 Front Squats
3 Push Jerks
-each round is to be performed unbroken.
-----
Feat of Strength:
Double Unders (complete each set unbroken, get to you max number and then work your way back down.)
5-10-15-20-25-30-35-40-45-50-45-35-30-25-20-15-10-5
-----Post weight and comments.
Wednesday, 17 November 10
WOD
100' lunges, 21 DB Swings, 21 Box Jump
100' lunges, 21 DB Swings, 21 Box Jump
100' lunges, 18 DB Swings, 18 Box Jump
100' lunges, 15DB Swings, 15 Box Jump
100' lunges, 12 DB Swings, 12 Box Jump
100' lunges, 9 DB Swings, 9 Box Jump
100' lunges, 6 DB Swings, 6 Box Jump
100' lunges, 3 DB Swings, 3 Box Jump
For time.
-----
Post time and comments.
For time.
-----
Endurance WOD
Choose ONE of the Following sports:
20 Minute AMRAP “as many rounds as possible”
Swim: 50m, Rest 30 sec
Bike: 1/4mile, Rest 30sec
Run: 200m, Rest 30sec
C2: 200m, Rest 30sec
Complete as many rounds as possible in the 20 minute time frame, Rest is included as part of the 20 minutes
-----Post time and comments.
Tuesday, 16 November 10
"Angie"
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
-----
Feat of Strength:
Front Squat 5-5-5-5
-----
Post time and comments.
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
-----
Feat of Strength:
Front Squat 5-5-5-5
-----
Post time and comments.
Monday, 15 November 10
WOD
800m Run
60 Box Jumps
40 Wall Ball (20/14)
20 Deadlift (bodyweight)
For time.
-----
Post time and comments.
800m Run
60 Box Jumps
40 Wall Ball (20/14)
20 Deadlift (bodyweight)
For time.
-----
Endurance WOD
Choose ONE of the Following Sports:
Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec. Rest 15sec between intervals
Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.
Run: 2 x 3/4 – 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill… treadmill use 7% grade, recover 2 min and repeat
C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.
-----Post time and comments.
Wednesday, 10 November 10
WOD
Descending reps coupled with ascending reps
for time of:
10-9-8-7-6-5-4-3-2-1
Ring Dips
1-2-3-4-5-6-7-8-9-10
Jumping Squats
-rest 5 minutes
then 1 mile run for time.
-----
-----
Post time and comments.
Descending reps coupled with ascending reps
for time of:
10-9-8-7-6-5-4-3-2-1
Ring Dips
1-2-3-4-5-6-7-8-9-10
Jumping Squats
-rest 5 minutes
then 1 mile run for time.
-----
Feat of Strength:
Max Back Squat (225/135) in 2 minutes
-----
Endurance WOD
Choose ONE of the Following Sports:
Swim:3×5 min, Rest 2min between intervals
Bike: 3x15min,Flat Road, Rest 5min between intervals
Run:3x10min,Flat Road Rest 4min between intervals
C2:3x6min,Rest 2:30min between intervals
-----Post time and comments.
Tuesday, 09 Tuesday 10
WOD
21-15-9 (What was I thinking??)
15-12-9 (much better)
400m Run (before each round)
Man-Makers (35/25) [manmaker]
Supermans
-----
Post time and comments.
15-12-9 (much better)
400m Run (before each round)
Man-Makers (35/25) [manmaker]
Supermans
-----
Feat of Strength:
L-sit practice
Tabata - Planks
-----Post time and comments.
Monday, 08 November 10
WOD
Post time and comments.
FOR Time:
20 Pull Ups
20 Double Unders
10 Squat Cleans (135/95)
20 Burpees
20 Pull Ups
20 Double Unders
20 Pull Ups
20 Double Unders
10 Squat Cleans (135/95)
20 Burpees
20 Pull Ups
20 Double Unders
15 Ground to Overhead (135/95)
20 Pull Ups
20 Pull Ups
20 Burpees
20 Double Unders
10 Squat Cleans (135/95)
20 Double Unders
10 Squat Cleans (135/95)
20 Burpees
20 Double Unders
-----
Endurance WOD
Choose ONE of the following sports:
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m
-----Post time and comments.
NEW CLASS!
New Class Time @ 11:00 on Monday and Wednesday.
I will have the class for the next 3 weeks. If it has a good consistent showing, I will make it a permanent class and add Fridays.
Friday, 05 November 10
SATURDAY'S WOD WILL BE HELD AT CAMP ZAMA'S GYM. @ 0900.
WOD
10 rounds of
1 minute to complete 100m sprint and
as many Push-ups as possible.
Score total number of push-ups.
-----
Mobility WOD
Episode 73: Fight the Airplane Fuzz
-----
Post reps and comments.
Meet and warm-up in the WEIGHT ROOM.
Halsey Gym will be closed until Tuesday.
WOD
3 rounds 1 min at each station max reps where the stations are:
Front Squat (185/105)
Double unders
Deadlift (225/155)
Handstand Push-ups
1 min rest between stations.
-----
Feat of Strength:
Weighted Pull-ups
1-1-1-1
-----Post reps and comments.
SCHEDULE UPDATE!
New Class Time @ 11:00 on Monday and Wednesday.
I will have the class for the next 3 weeks. If it has a good consistent showing, I will make it a permanent class and add Fridays.
Wednesday, 03 November 10
“Jackie”
1000 meter row
50 Thrusters (45/35)
30 Pull-ups
(We will be doing this WOD in waves so be prepared to start at 09:05.)
-----
Post time and comments.
1000 meter row
50 Thrusters (45/35)
30 Pull-ups
(We will be doing this WOD in waves so be prepared to start at 09:05.)
-----
Endurance WOD
Choose ONE of the following Sports:
Swim: 20min, add T-shirt for drag.
Bike: 30min Hill Climb, 4-8% ave Grade.
Run: 25min Hill Climb, 4-8% ave Grade.
C2: 20min, Damper between 5-8, Hold WATTS @ 50-120 above body weight.
-----Post time and comments.
Tuesday, 02 November 10
WOD
Double Tabata
Box Jumps
Burpees
-----
Post reps and comments.
Double Tabata
Box Jumps
Burpees
-----
Feat of Strength:
Push Jerk 3-3-3
-----Mobility WOD
(If you can make it in early.....prep your legs for the box jumps by doing the MOD WOD before class.)
-----Post reps and comments.
Monday, 01 November 10
Saturday's Halloween WOD...
WOD3 Rounds for time of:
400m Run
15 Overhead Squat (95/65)
15 Sit Ups
-----
Skill: Ring Dips - Complete 25 total, break them up as needed
-----
Endurance WOD
Choose ONE of the Following Sports;
Swim, Bike, Run C2
3 Rounds of:
5 seconds on, 10 seconds off, 20 seconds on, 10 seconds off, 10 seconds on, 10 seconds off, 30 seconds on, 10 seconds off, 15 seconds on, 10 seconds off, 25 seconds on, 10 seconds off
-----Post time and comments.
Friday, 29 October 10
WOD
21-15-9
SDHP, 95/63
Handstand Push-ups
-----
Endurance WOD
Tabata Run/Row
8 rounds
20 sec Sprint, 10 sec Rest
-----
Post time and comments.
21-15-9
SDHP, 95/63
Handstand Push-ups
-----
Endurance WOD
Tabata Run/Row
8 rounds
20 sec Sprint, 10 sec Rest
-----
Post time and comments.
HALLOWEEN WOD...SATURDAY 09:00
come dressed for FUN!
Thursday, 28 October 10
WOD
40-30-20-10
Pistols
Push Ups
Double Unders
-----
Practice L-Sit and Handstand Holds
-----
Feat of Strength:
Overhead Squat 3 x 5
-----
Post time and comments.
40-30-20-10
Pistols
Push Ups
Double Unders
-----
Practice L-Sit and Handstand Holds
-----
Feat of Strength:
Overhead Squat 3 x 5
-----
Post time and comments.
Wednesday, 27 October 10
WOD
400m Run
3 rounds of
10 Wall Balls
10 Pull Ups
400m Run
3 rounds of
10 Wall Balls
10 Pull Ups
400m Run
For time!
-----
Mobility WOD
Episode 66: A Front Rack Wrist Mob and More!
-----
Post time and comments.
400m Run
3 rounds of
10 Wall Balls
10 Pull Ups
400m Run
3 rounds of
10 Wall Balls
10 Pull Ups
400m Run
For time!
-----
Mobility WOD
Episode 66: A Front Rack Wrist Mob and More!
-----
Post time and comments.
Tuesday, 26 October 10
WOD
17 minute AMRAP of:
6 Ring Dips
8 DB Swings
10 Single Arm Squat Cleans
-----
Post rounds and comments.
17 minute AMRAP of:
6 Ring Dips
8 DB Swings
10 Single Arm Squat Cleans
-----
Feat of Strength:
2 minute drill - max Burpees
-----Post rounds and comments.
Monday, 25 October 10
WOD
60 Push Presses (95/65)
Everytime you rest...
15 over-the-top Box Jumps (20")
then,
Finish with a 1000m Row for time
-----
Post rounds and comments.
60 Push Presses (95/65)
Everytime you rest...
15 over-the-top Box Jumps (20")
then,
Finish with a 1000m Row for time
-----
Endurance WOD
Choose ONE of the Following Sports:
Swim: 3x350y/m, 2 min Recoveries, Best possible pace
Bike: 3x5k, 2 min Recoveries, Best possible pace
Run: 3x1000m, 2 min Recoveries, Best possible pace
C2: 2x1200m, 2 min Recoveries, Best possible pace
-----Post rounds and comments.
Friday, 22 October 10
WOD
Run baby Run!
8 rounds of 2 minute max distance Sprints
1 minute Rest between rounds.
-----
Post time and comments.
Run baby Run!
8 rounds of 2 minute max distance Sprints
1 minute Rest between rounds.
-----
"Annie"
50-40-30-20-10
Double Unders
Sit-Ups
*If you are going to do Annie...start is at 09:05
-----Post time and comments.
Thursday, 21 October 10
A Devilish WOD
6 rounds for time of:
6 Wall Balls (20/14)
6 Push Ups
6 DB Swings (55/35)
6 Burpees
6 Jumping Lunges (each leg)
6 Toes to Bar
-----
Post time and comments.
6 rounds for time of:
6 Wall Balls (20/14)
6 Push Ups
6 DB Swings (55/35)
6 Burpees
6 Jumping Lunges (each leg)
6 Toes to Bar
-----
Feat of Strength:
Deadlift 1-1-1-1-1
-----Post time and comments.
Wednesday, 20 October 10
WOD
Four rounds for time of:
20 Single Arm Straight Bar Thrusters (55/45)
20 Box Jumps
200m Run
-----
Post time and comments
Four rounds for time of:
20 Single Arm Straight Bar Thrusters (55/45)
20 Box Jumps
200m Run
-----
Endurance WOD
Choose ONE of the Following sports:
Swim: 2×8 min, Rest 2 min Between intervals
Bike: 2×15 min, Rest 2 min Between intervals
Run: 2x12min, Rest 2 min Between intervals
C2: 2x8min, Rest 2 min Between intervals
Cover as much distance as possible in each of the 2 intervals
-----Post time and comments
Tuesday, 19 October 10
"Cindy"
:20 AMRAP:
5 Pull Ups
10 Push Ups
15 Squats
-----
Post time and comments.
:20 AMRAP:
5 Pull Ups
10 Push Ups
15 Squats
-----
Feat of Strength:
Unbroken Double Unders
5-10-15-20-25-30-35-40-45-50 reps.
Complete the sets of Double Unders in sequence.You must complete each unbroken set before moving on to the next set.
-----Post time and comments.
Monday, 18 October 10
WOD
Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees
----rest 5 minutes then
1 mile speed test
WOD Demo with Miranda Oldroyd and Mary Lampas - video [wmv] [mov]
-----
Post times and comments.
Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees
----rest 5 minutes then
1 mile speed test
WOD Demo with Miranda Oldroyd and Mary Lampas - video [wmv] [mov]
-----
Endurance WOD
Choose ONE of the Following Sports:
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries
-----Post times and comments.
Friday, 15 October 2010
WOD
800m Row/Run
60 Box Jumps
40 Burpees
200m Farmer Carry (45/25)
for time.
-----
Post time and comments.
800m Row/Run
60 Box Jumps
40 Burpees
200m Farmer Carry (45/25)
for time.
-----
Endurance WOD
CFE Strength and Conditioning Rest Day
Choose ONE of the following Sports:
Swim: 20min, add T-shirt for drag.
Bike: 30min Hill Climb, 4-8% ave Grade.
Run: 25min Hill Climb, 4-8% ave Grade.
C2: 20min, Damper between 5-8, Hold WATTS @ 20-75 above body weight.
-----Post time and comments.
Thursday, 14 October 10
WOD
25-20-15-10-5 reps for time of:
Pull-Ups
Push Press (115/75)
Double Unders
-----
Post time and comments.
25-20-15-10-5 reps for time of:
Pull-Ups
Push Press (115/75)
Double Unders
-----
Feat of Strength:
Practice the skill "Skin the Cat"
-----Mobility WOD
-----Post time and comments.
Wednesday, 13 October 10
WOD
5 Rounds of 3 minutes each:
400m Run
Max Reps of Wall Balls
-----
Post reps and comments.
5 Rounds of 3 minutes each:
400m Run
Max Reps of Wall Balls
-----
Endurance WOD
Choose ONE of the Following sports:
20 Minute AMRAP “as many rounds as possible”
Swim: 50m, Rest 30 sec
Bike: 1/4mile, Rest 30sec
Run: 200m, Rest 30sec
C2: 200m, Rest 30sec
Complete as many rounds as possible in the 20 minute time frame, Rest is included as part of the 20 minutes
-----Post reps and comments.
Tuesday, 12 October 10
CF Ladies-
My friend in Florida is doing the 3 Day Walk for the Cure for breast cancer at the end of the month. She is making a "branket" (a blanket made of bras) to decorate her tent. Please bring your old bras that you need to get rid of to Tues am workout.
Thanks,
Melissa
My friend in Florida is doing the 3 Day Walk for the Cure for breast cancer at the end of the month. She is making a "branket" (a blanket made of bras) to decorate her tent. Please bring your old bras that you need to get rid of to Tues am workout.
Thanks,
Melissa
WOD - One "Bra", Three Girls
21-15-9 reps for time of:
Thrusters
Pull-ups
Squat Cleans
Ring Dips
Deadlifts
HSPU’s
Use the same load for all weighted movements. Folks who are only a
little nuts should use Fran weight (95lb/ 65lb), those bordering on
lunacy could try Elizabeth weight (135lb/ 85lb) and if anyone is insane
enough try Diane weight (225lb, 185lb)
Post time and comments.
Thrusters
Pull-ups
Squat Cleans
Ring Dips
Deadlifts
HSPU’s
Use the same load for all weighted movements. Folks who are only a
little nuts should use Fran weight (95lb/ 65lb), those bordering on
lunacy could try Elizabeth weight (135lb/ 85lb) and if anyone is insane
enough try Diane weight (225lb, 185lb)
This is a very technical WOD so coaching will start at 09:05 so please have your warm-up done before hand.
-----Post time and comments.
Friday, 08 October 10
WOD
10 Burpees
20 Toes to Bar
30 DB Swings (55/35)
400m Run
10 HSPU
20 Supermans
30 Wall Balls (20/14)
400m Run
Goal is to complete each exercise unbroken.
-----
Post time and comments.
10 Burpees
20 Toes to Bar
30 DB Swings (55/35)
400m Run
10 HSPU
20 Supermans
30 Wall Balls (20/14)
400m Run
Goal is to complete each exercise unbroken.
-----
Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
4×5 min intervals w/3min recovery between rounds.
Hold maximal distance possible on each of the 5 min rounds.
-----Post time and comments.
Thursday, 07 October 10
WOD
15 minute AMRAP
10 Overhead Lunges (45/35 plate)
5 Strict Press
200m Sprint
-----
Feat of Strength:
Squat Clean to Overhead 2-2-2-2
-----
Post rounds and comments.
15 minute AMRAP
10 Overhead Lunges (45/35 plate)
5 Strict Press
200m Sprint
-----
Feat of Strength:
Squat Clean to Overhead 2-2-2-2
-----
Post rounds and comments.
Wednesday, 06 October 10
WOD
Ten Round for time;
15 Deadlifts (135/95)
15 Push-Ups
-----
Mobility WOD
Episode 45: Torque is King, Three Way Hip Mobs
-----
Post time and comments.
Ten Round for time;
15 Deadlifts (135/95)
15 Push-Ups
-----
Endurance WOD
Choose ONE of the following sports:Sports
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m
-----Mobility WOD
Episode 45: Torque is King, Three Way Hip Mobs
-----
Post time and comments.
Tueday, 05 October 10
50-40-30-20-10
Double Unders
Sit Ups
Box Jumps
-----
Feat of Strength:
Push Jerks 3-3-3
-----
Post time and comments.
Monday, 04 October 10
"DANIEL"
for time:
50 pull-ups
400 meter run
95 lbs thruster, 21 reps
800 meter run
95 lbs thruster, 21 reps
400 meter run
50 pull-upsDedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.
-----
Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
12×1 minute intervals, Rest 30sec between intervals.
Hold maximal distance possible on each interval.
-----
Post time and comments.
Friday, 1 October 10
NO SATURDAY WOD DUE TO BADGIRL
...have a good weekend!
Fun Friday WOD
50 meter Sprint
10 Push Ups
50 meter Sprint
20 Push Ups, Squats
50 meter Sprint
30 Push Ups, Squats, Slam Balls
50 meter Sprint
40 Push Ups, Squats, Slam Balls, Burpees
50 meter Sprint
For time.
-----
Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
3×3 min intervals w/3min recovery between intervals
-----Post time and comments.
Thursday, 30 Sept 10
Fight Gone Bad
Wednesday Numbers....way to go Sean!
WOD
AMRAP 16 min
7 HSPU
9 Ring Dips
12 Single Arm DB Squat Clean (55/35)
then,
Squat Clean...1-1-1
-----
Endurance WOD
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 20:10x8
-----
Post rounds and comments.
Wednesday, 29 Sept 10
WOD
21-15-9
DB Swings (55/35)
Jumping Lunges
400m Run
-----
Feat of Strength:
2 minute drill....ring dips.
-----
Mobility WOD
Hamstring and Hip Capsule
-----
Post time and comments.
21-15-9
DB Swings (55/35)
Jumping Lunges
400m Run
-----
Feat of Strength:
2 minute drill....ring dips.
-----
Mobility WOD
Hamstring and Hip Capsule
-----
Post time and comments.
Tuesday, 28 Sept 10
3-2-1 jump!
"FIGHT GONE BAD"
Three Rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Monday, 27 Sept 10
WOD
For time:
30 Pull-Ups CTB
60 Double-Unders
20 Pull-Ups CTB
40 Double-Unders
10 Pull-Ups CTB
20 Double-Unders
-----
Endurance WOD
3+ Hours After CFE Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x( 1/2mile + 1 mile+ 2 mile)
Run: 3x( 200m + 400m+ 600m)
C2: 3x( 250m +500m+ 750m)
Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.
-----
Post time and comments.
For time:
30 Pull-Ups CTB
60 Double-Unders
20 Pull-Ups CTB
40 Double-Unders
10 Pull-Ups CTB
20 Double-Unders
-----
Endurance WOD
3+ Hours After CFE Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x( 1/2mile + 1 mile+ 2 mile)
Run: 3x( 200m + 400m+ 600m)
C2: 3x( 250m +500m+ 750m)
Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.
-----
Post time and comments.
Friday, 24 Friday 10
INDIVIDUAL WOD
5000 meter Row for time!
Post time.
-----
I WILL BE BACK ON MONDAY...GET READY!
5000 meter Row for time!
Post time.
-----
I WILL BE BACK ON MONDAY...GET READY!
Wednesday, 22 Sept 10
BE WARMED UP AND READY TO GO AT 09:15.
Erin will be coaching Today and Thursday.
Erin will be coaching Today and Thursday.
RUNNING CINDY
AMRAP IN 20 minutes:
400m run
3 rounds of Cindy
(5 pull ups, 10 push ups, 15 squats)
-----
Post rounds and comments.
Tuesday, 21 Sept 10
VACATION WOD
(ERIN WILL BE IN ON WEDNESDAY AND I WILL BE BACK ON MONDAY.)
(ERIN WILL BE IN ON WEDNESDAY AND I WILL BE BACK ON MONDAY.)
WOD
150 Burpees for time.
-----
-----
Skill Work
Practice Double Unders
-----
Post time on blog....I will be checking!
-----
Post time on blog....I will be checking!
-----
Monday, 20 Sept 10
VACATION WOD
(Erin will be in on Wednesday and I will be back on Monday)
(Erin will be in on Wednesday and I will be back on Monday)
WOD
5K RUN
Rest 5 minutes and then,
2 minute push-ups.
Go for your best time and post it to the blog! I will be checking for times.
-----
Friday, 17 Sept 10
Tabata Friday
8 rounds of 20 sec work and 10 sec rest of:
Sledge Hammer Swings
Box Jumps
-Score total reps.
-----
Endurance WOD
3+ Hours After CFE Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim: 10 x 30sec all out Efforts using paddles and buoy... 2 min recovery between sprints.
Bike: 10x 30sec Hill Sprints,all out Efforts. Recoveries are, how long it takes you to come down the hill or 2min rest has been accrued. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension, 2 min Recovery between sprints. "Come into the hill at speed to maximize the 30sec sprint"
Run: 10x 30sec Hill Sprints, All out Efforts. 30sec rest at top before descending hill easy, "walk if needed". Rest 1min at the bottom of the hill before the next sprint.Treadmill use 7-10% grade, 2min recover between sprints
C2: 10x30sec Sprints all out Efforts. Damper setting is choice,"Come into each sprint at speed to maximize the 30 sec sprint" 2 min recovery between sprints.
-----
Post reps and comments.
8 rounds of 20 sec work and 10 sec rest of:
Sledge Hammer Swings
Box Jumps
-Score total reps.
-----
Endurance WOD
3+ Hours After CFE Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim: 10 x 30sec all out Efforts using paddles and buoy... 2 min recovery between sprints.
Bike: 10x 30sec Hill Sprints,all out Efforts. Recoveries are, how long it takes you to come down the hill or 2min rest has been accrued. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension, 2 min Recovery between sprints. "Come into the hill at speed to maximize the 30sec sprint"
Run: 10x 30sec Hill Sprints, All out Efforts. 30sec rest at top before descending hill easy, "walk if needed". Rest 1min at the bottom of the hill before the next sprint.Treadmill use 7-10% grade, 2min recover between sprints
C2: 10x30sec Sprints all out Efforts. Damper setting is choice,"Come into each sprint at speed to maximize the 30 sec sprint" 2 min recovery between sprints.
-----
Post reps and comments.
Thursday, 16 Sept 10
HAPPY BIRTHDAY ALEXIS!
WOD
21-15-9
Back Squat (body weight)
Burpees
-----
Feat of Strength:
2 minute drill - push ups, box jumps.
-----
Mobility WOD
Heel Cords of a Cheetah, Achilles Well Being Episode 25
-----
Post time and comments.
Wednesday, 15 Sept 10
HALSEY MAIN FLOOR IS CLOSED TODAY AND THURSDAY
-- MEET IN THE WEIGHT ROOM--
-- MEET IN THE WEIGHT ROOM--
WOD
2 rounds for time:
200m Backwards
200m Run
400m Backwards
400m Run
then, Overhead Squat Skill work
3-3-3
-----
Endurance WOD
Choose ONE of the Following Sports
Swim, Bike, Run, C2
45 sec on, 45 sec off, 1:30 on. 1:30 off, 3 min on, 3 min off, 6 min on, 6 min off, 3 min on, 3 min off, 1:30 on, 1:30 off, 45 sec on, Done.
-----
Post time and weight.
Tuesday, 14 Sept 10
WOD
3 rounds for time of:
200m Run
21 Power Clean (115/75)
12 Pull-ups
-----
Feat of Strength:
How high can you go...max box jump...lets have some fun getting HIGH
-----
Mobility WOD
Runner's Legs check out the link!
-----
Post time and comments.
3 rounds for time of:
200m Run
21 Power Clean (115/75)
12 Pull-ups
-----
Feat of Strength:
How high can you go...max box jump...lets have some fun getting HIGH
-----
Mobility WOD
Runner's Legs check out the link!
-----
Post time and comments.
Monday, 13 Sept 10
"The Seven" Atsugi modified
Seven rounds for time of:
7 Handstand push-ups
7 DB Thruster (55/35)
7 Push-ups (hand release)
7 Deadlift (tire/modified)
7 Burpees
7 DB Swings (55/35)
7 Double Unders
Endurance WOD
3+ Hours After CFE Strength & Condtioning WOD
Choose ONE of the Following Sports
Swim: 4x6 min, Rest 2 min Between Intervals
Bike: 4x12 min, Rest 2 min Between Intervals
Run: 4x10 min, Rest 2 min Between Intervals
C2: 4x6 min, Rest 2 min Between Intervals
-----
Post time and comments.
Friday, 10 Sept 10
WOD
800m Run
30 Box Jumps
30 Push Ups
600m Run
20 Sit Ups
20 Slam Balls
400m Run
10 Hand Stand Push Ups
10 Burpees
For time.
-----
Endurance WOD
Complete 5k Run or Row over the weekend and bring back you times.
These will be used for future goal setting.
-----
Mobility WOD
Learning to Foam Roll
-----
Post time and comments.
800m Run
30 Box Jumps
30 Push Ups
600m Run
20 Sit Ups
20 Slam Balls
400m Run
10 Hand Stand Push Ups
10 Burpees
For time.
-----
Endurance WOD
Complete 5k Run or Row over the weekend and bring back you times.
These will be used for future goal setting.
-----
Mobility WOD
Learning to Foam Roll
-----
Post time and comments.
Thursday, 09 Sept 10
WOD
4 rounds for time of:
21 Sumo Deadlift High Pull (95/65)
15 Front Squats
9 Burpees
-----
Feat of Strength: Fire Breathers Perform before the main WOD so show up a little early. - 500 meter Row for Time (goal time is under 2:00)
-----
Post time and comments.
Wednesday, 8 Sept 10
WOD
2 rounds for time:
50 DB Swings (55/35)
40 Walking Lunges w/ DB overhead
30 Push-ups
20 Single Arm DB Push Press
10 Weighted Sit Ups
-----
Mobility WOD
You Must Defeat The Evil Chair
Check out both videos posted on Sunday, Sept 5th.
-----
Post time and comments.
2 rounds for time:
50 DB Swings (55/35)
40 Walking Lunges w/ DB overhead
30 Push-ups
20 Single Arm DB Push Press
10 Weighted Sit Ups
-----
Mobility WOD
You Must Defeat The Evil Chair
Check out both videos posted on Sunday, Sept 5th.
-----
Post time and comments.
Tuesday, 10 Sept 10
Why I keep harping on you........
Keeping a rigid spine is critical to productive application of force. Meaning if your muscles around your spine are held tight the power produced by your limbs will be more efficiently transferred towards your task. In other words with a stable mid-line you'll be able to do more, faster.
Keeping a rigid spine is critical to productive application of force. Meaning if your muscles around your spine are held tight the power produced by your limbs will be more efficiently transferred towards your task. In other words with a stable mid-line you'll be able to do more, faster.
WOD
20 Minute AMRAP
20 Wall Balls
10 Pull-Ups
400 M Run
Finish with 3 attempts at max L-sit on parallettes. Rest 1 minute between attempts.
-----
Endurance WOD
Choose ONE of the Following Sports:
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries
-----
Post rounds and comments.
Monday, 06 Sept 10
LABOR DAY WOD
0900 @ Halsey Gym
*Please don't be late. We will have to set up a few things for the WOD.
0900 @ Halsey Gym
*Please don't be late. We will have to set up a few things for the WOD.
Friday, 03 Sept 10
Choose a partner and a Med Ball...complete the following:
800m Med Ball Run
100 Jumps over Med Ball
100 Push Ups
100 Air Squats
100 Sit Ups
100 Med Ball Cleans
100 Med Ball Throw
800m Med Ball Run
-----
Endurance WOD Choose ONE of The Following Sports
Swim, Bike, Run, C2 4min on, 2min off, 5min on, 2min off, 6min on, 2min off, 5min on, 2min off, 4min on Done! Cover as Much Distance as Possible on Each Interval.
-----
Post time and comments.
Thursday, 02 Sept 10
WOD (courtsey of Crossfit Invictus)
Five sets for Max Reps of:
90 seconds of Deadlift (225/155 lbs.)
90 seconds of Rest
90 seconds of Dumbbell Push Press (55/35 lbs.)
90 seconds of Rest
90 seconds to complete a 400 Meter Run
90 seconds of Rest Report three scores for each of the five sets – e.g., 1. 42/50/1:13, 2. 38/45/1:15, etc
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Feat of Strength:
2 minute Deadhang holds
2 minute Dirty Dogs
-----
Post time and comments.
Five sets for Max Reps of:
90 seconds of Deadlift (225/155 lbs.)
90 seconds of Rest
90 seconds of Dumbbell Push Press (55/35 lbs.)
90 seconds of Rest
90 seconds to complete a 400 Meter Run
90 seconds of Rest Report three scores for each of the five sets – e.g., 1. 42/50/1:13, 2. 38/45/1:15, etc
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Feat of Strength:
2 minute Deadhang holds
2 minute Dirty Dogs
-----
Post time and comments.
Wednesday, 01 Sept 10
WOD
Five Rounds for time of:
10 Box Jumps (go big...two tires)
10 Burpees
10 Sit-Ups
100m Run (50 backwards/50 forward)
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Mobility WOD directly after.
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Endurance WOD
Choose ONE of The Following Sports:
Maximal Effort Required.
Swim: 3 x 500m, add aT-shirt, parachute or Boots & Utes for drag
Bike: 3 x 2 mile Hill climb, Remain in the Saddle, push as big of a gear as possible, Cadence to not drop below 60 RPM Incline between 6-12%
Run: 3 x 1 mile Hill climb, Incline between 6-12%, Add 10-20lb weighted Vest.
C2: 2 x 1500m, Damper setting between 8-10
-----
Post time and comments.
Five Rounds for time of:
10 Box Jumps (go big...two tires)
10 Burpees
10 Sit-Ups
100m Run (50 backwards/50 forward)
-----
Mobility WOD directly after.
-----
Endurance WOD
Choose ONE of The Following Sports:
Maximal Effort Required.
Swim: 3 x 500m, add aT-shirt, parachute or Boots & Utes for drag
Bike: 3 x 2 mile Hill climb, Remain in the Saddle, push as big of a gear as possible, Cadence to not drop below 60 RPM Incline between 6-12%
Run: 3 x 1 mile Hill climb, Incline between 6-12%, Add 10-20lb weighted Vest.
C2: 2 x 1500m, Damper setting between 8-10
-----
Post time and comments.
Tuesday, 31 Aug 10
WOD
Feat of Strength then,
15 min AMRAP
2 Muscles Ups*
4 Push Press (135/95)
8 DB Swings (55/35)
(*3 pull-ups and 3 ring dips = 1 muscle up)
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Feat of Strength:
3-3-3 Push Press
You have 5 minutes before the WOD begins!
-----
Post rounds and comments.
Feat of Strength then,
15 min AMRAP
2 Muscles Ups*
4 Push Press (135/95)
8 DB Swings (55/35)
(*3 pull-ups and 3 ring dips = 1 muscle up)
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Feat of Strength:
3-3-3 Push Press
You have 5 minutes before the WOD begins!
-----
Post rounds and comments.
Monday, 30 Aug 10
WOD
For time:
10 Pull-ups
20 Deadlift (250/175)
40 Box Jumps
80 Wall Balls (20/14)
160 Double Unders
400m Run
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Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
12x1 minute intervals, Rest 30sec between intervals.
Hold maximal distance possible on each interval.
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Mobility WOD...check out the video and practice it before coming in today.
Post time and comments.
For time:
10 Pull-ups
20 Deadlift (250/175)
40 Box Jumps
80 Wall Balls (20/14)
160 Double Unders
400m Run
-----
Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
12x1 minute intervals, Rest 30sec between intervals.
Hold maximal distance possible on each interval.
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Mobility WOD...check out the video and practice it before coming in today.
Bro, Your Navicular Bone Dropped
-----Post time and comments.
Friday, 27 Aug 10
Fun Friday!
"Last CrossFitter Standing"
:1 to complete the movement and ::15 to transition. If you do not complete the movement in the :1, you are out! Repeat until there is 1 person left.
1. 10 Double Unders
2. 20 Push Ups
3. 20 Seated Press, 45/33
4. 20 Jumping Squats, 45/33
5. 20 Sit Ups
When you are out, complete: 1 mile run
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Endurance WOD:
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 20:10x8
-----
Post comments.
"Last CrossFitter Standing"
:1 to complete the movement and ::15 to transition. If you do not complete the movement in the :1, you are out! Repeat until there is 1 person left.
1. 10 Double Unders
2. 20 Push Ups
3. 20 Seated Press, 45/33
4. 20 Jumping Squats, 45/33
5. 20 Sit Ups
When you are out, complete: 1 mile run
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Endurance WOD:
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 20:10x8
-----
Post comments.
Thursday, 26 Aug 10
"FRAN"
21-15-9
Thrusters (95/65)
Pull-Ups
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Trainer Notes: If your time was faster than 6 minutes (not as rx'd) last time, scale up on thruster weight, pull-ups or both.
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Mobility WOD
Don't Go In the Pain Cave
Post time and comments.
21-15-9
Thrusters (95/65)
Pull-Ups
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Trainer Notes: If your time was faster than 6 minutes (not as rx'd) last time, scale up on thruster weight, pull-ups or both.
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Mobility WOD
Don't Go In the Pain Cave
Goal:
Open up the front of your hips. Try and get 4 min each side.
Test: Air Squat
Mobilize 8 min
Retest: Air Squat
Note changes in quality of your squat/depth/etc.
Enjoy the feeling of undoing years of sitting in a chair.
-----Post time and comments.
Wednesday, 25 Aug 10
"I believe burpees were designed by the same guy who invented pantyhose."
WOD
30-25-20-15 and 10 rep rounds of:
Burpees
DB Swings (55/35)
Toes to bar
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Cash Out: 9-5-3 Back Squat
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Endurance WOD
Choose ONE of the Following sports:
Swim: 2x8 min, Rest 2 min Between intervals
Bike: 2x15 min, Rest 2 min Between intervals
Run: 2x12min, Rest 2 min Between intervals
C2: 2x8min, Rest 2 min Between intervals
Cover as much distance as possible in each of the 2 intervals.
-----
Post time and comments.
Tuesday, 24 Aug 10
WOD
2 rounds for time:
400m Run
15 Box Jumps
15 L-Arm DB Squat-Clean-Thrusters (55/35)
30 Double unders
15 R-Arm DB Squat-Clean-Thrusters
15 Box Jumps
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Feat of Strength:
10 minute....SUMO SIT...oh the fun we are going to have! (Thank you Cindy.)
http://mobilitywod.blogspot.com/
-----
Post time and comments.
2 rounds for time:
400m Run
15 Box Jumps
15 L-Arm DB Squat-Clean-Thrusters (55/35)
30 Double unders
15 R-Arm DB Squat-Clean-Thrusters
15 Box Jumps
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Feat of Strength:
10 minute....SUMO SIT...oh the fun we are going to have! (Thank you Cindy.)
http://mobilitywod.blogspot.com/
-----
Post time and comments.
Monday, 23 Aug 10
WOD
20min AMRAP
7 Handstand Push Ups
14 Dips
21 Squats
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Endurance WOD
Choose ONE of the Following Sports:
Swim: 10 x 30sec all out Efforts using paddles and buoy... 2 min recovery between sprints.
Bike: 10x 30sec Hill Sprints,all out Efforts. Recoveries are, how long it takes you to come down the hill or 2min rest has been accrued. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension, 2 min Recovery between sprints. "Come into the hill at speed to maximize the 30sec sprint"
Run: 10x 30sec Hill Sprints, All out Efforts. 30sec rest at top before descending hill easy, "walk if needed". Rest 1min at the bottom of the hill before the next sprint.Treadmill use 7-10% grade, 2min recover between sprints
C2: 10x30sec Sprints all out Efforts. Damper setting is choice,"Come into each sprint at speed to maximize the 30 sec sprint" 2 min recovery between sprints.
"Bike and C2, once your 2min recovery has expired, start your roll in effort for each sprint"
-----
Post rounds and comments.
20min AMRAP
7 Handstand Push Ups
14 Dips
21 Squats
-----
Endurance WOD
Choose ONE of the Following Sports:
Swim: 10 x 30sec all out Efforts using paddles and buoy... 2 min recovery between sprints.
Bike: 10x 30sec Hill Sprints,all out Efforts. Recoveries are, how long it takes you to come down the hill or 2min rest has been accrued. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension, 2 min Recovery between sprints. "Come into the hill at speed to maximize the 30sec sprint"
Run: 10x 30sec Hill Sprints, All out Efforts. 30sec rest at top before descending hill easy, "walk if needed". Rest 1min at the bottom of the hill before the next sprint.Treadmill use 7-10% grade, 2min recover between sprints
C2: 10x30sec Sprints all out Efforts. Damper setting is choice,"Come into each sprint at speed to maximize the 30 sec sprint" 2 min recovery between sprints.
"Bike and C2, once your 2min recovery has expired, start your roll in effort for each sprint"
-----
Post rounds and comments.
Friday, 20 Aug 10
BEER AND BURPEES....to celebrate our 300th WOD at CF Kanto Plain.
18:30 tonight at 19th Hole - Beer Garden. Wear a CF t-shirt if you have one!
WOD
For time:
30 Squat clean (95/65)
30 Toes to bar
30 Box jump
30 Push press
30 Double-unders
30 Thruster
30 Pull-ups
30 Burpees
-----
Post time and comments.
Thursday, 19 Aug 10
WOD (Main site Tuesday 100817)
15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round's end point.
*All out sprints, go hard to get full potential of the time.
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Feat of Strength:
Max Pull-Ups and Max Seated Press in 2 minutes.
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BRING A TENNIS OR RACKET BALL FOR Self-myofascial release (SMR).
15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round's end point.
*All out sprints, go hard to get full potential of the time.
-----
Feat of Strength:
Max Pull-Ups and Max Seated Press in 2 minutes.
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BRING A TENNIS OR RACKET BALL FOR Self-myofascial release (SMR).
Wednesday, 18 Aug 10
WOD (from my old gym...feel the fun)
50 box jumps
200 meter broad jump
50 box jumps
for time.
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Skill work: Pistols and Handstands
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Endurance WOD
Choose ONE of the following:
All times are at Time Trial effort.
Swim: SC:10min LC:15min U:20min Bike: SC:20min LC:30min U: 1hr Run: SC: 20min LC:30min U: 1hr C2: SC: 10min LC: 15min U: 20min
-----
Post time and comments.
50 box jumps
200 meter broad jump
50 box jumps
for time.
-----
Skill work: Pistols and Handstands
-----
Endurance WOD
Choose ONE of the following:
All times are at Time Trial effort.
Swim: SC:10min LC:15min U:20min
-----
Post time and comments.
Tuesday, 17 Aug 10
WOD
Alternating Ladders for time:
10-9-8-7-6-5-4-3-2-1
Overhead Squat (95/65)
1-2-3-4-5-6-7-8-9-10
Burpees
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Feat of Strength:
Deadlift 1-1-1-1-1
-----
Post time and comments.
Alternating Ladders for time:
10-9-8-7-6-5-4-3-2-1
Overhead Squat (95/65)
1-2-3-4-5-6-7-8-9-10
Burpees
-----
Feat of Strength:
Deadlift 1-1-1-1-1
-----
Post time and comments.
Monday, 16 Aug 10
9 o'clock class dominating the "Challenge" TriathlonWOD
Run 1 Mile
20 Pull-ups
30 Push-ups
40 SDHP (75lbs, 45lbs)
Run 800M
10 Pull-ups
20 Push-ups
30 SDHP
Run 400M
10 Push-ups
20 SDHP
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Endurance WOD
Choose ONE of The Following Sports: All out efforts.
Swim: 10 x 50m/y with T- shirt or Parachute with 5 times the recovery ( Ex.if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile Hill repeats with 5 times the recovery (Ex.if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m Hill repeats with 5 times the recovery (Ex.if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 30 cals with 5 times the recovery ( Ex.if it takes 45 seconds to row 30cals then you recover 3:45)
-----
Post time and comments.
Swim: 10 x 50m/y with T- shirt or Parachute with 5 times the recovery ( Ex.if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile Hill repeats with 5 times the recovery (Ex.if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m Hill repeats with 5 times the recovery (Ex.if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 30 cals with 5 times the recovery ( Ex.if it takes 45 seconds to row 30cals then you recover 3:45)
-----
Post time and comments.
Friday, 13 Aug 10
Team Thrusters WOD
Move As Much Weight as Possible in 15 minutes:
The weight selected is up to the team, but must not exceed the weight that can be done with perfect mechanics by both team members. Each team member may complete a maximum of 20 thrusters each time they grab the barbell, and upon dropping the barbell, must complete 7 burpees before lifting again.
--rest 5 minutes and then Tabata Run.
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Endurance WOD
Tabata 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 20:10x8
Move As Much Weight as Possible in 15 minutes:
The weight selected is up to the team, but must not exceed the weight that can be done with perfect mechanics by both team members. Each team member may complete a maximum of 20 thrusters each time they grab the barbell, and upon dropping the barbell, must complete 7 burpees before lifting again.
--rest 5 minutes and then Tabata Run.
-----
Endurance WOD
Tabata 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 20:10x8
Thursday, 12 Aug 10
WOD
1000m Row
50 DB Swing (55/35)
25 Pull Ups
for time.
-----
Feat of Strength:
Squat Clean
1-1-1-1-1
-----
Post time and comments.
1000m Row
50 DB Swing (55/35)
25 Pull Ups
for time.
-----
Feat of Strength:
Squat Clean
1-1-1-1-1
-----
Post time and comments.
Wednesday, 11 Aug 10
MYSTERY WOD
You have to show up to enjoy the fun! Inspired by the games...
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Endurance WOD
Choose ONE of the Following sports:
Swim, Bike Run, C2
All out efforts:
3 Rounds, 2 Min total rest between rounds
30sec on 30 off, 30 sec on 25 off, 30 sec on 20 off, 30 sec on 15 off, 30 sec on 10 off 30 sec on 5 off, 30 sec on Rest!
-----
Post comments.
You have to show up to enjoy the fun! Inspired by the games...
-----
Endurance WOD
Choose ONE of the Following sports:
Swim, Bike Run, C2
All out efforts:
3 Rounds, 2 Min total rest between rounds
30sec on 30 off, 30 sec on 25 off, 30 sec on 20 off, 30 sec on 15 off, 30 sec on 10 off 30 sec on 5 off, 30 sec on Rest!
-----
Post comments.
Tuesday, 10 Aug 10
"Tabata Mash-Up"
Wall Balls
Push Ups
Sit Ups
Squats
(8 rounds of 20 seconds of work with 10 seconds of rest---rotating between exercises)
-----
Feat of Strength:
30 Dead Hang Pull Ups
-----
Post total reps and comment.
Wall Balls
Push Ups
Sit Ups
Squats
(8 rounds of 20 seconds of work with 10 seconds of rest---rotating between exercises)
-----
Feat of Strength:
30 Dead Hang Pull Ups
-----
Post total reps and comment.
Monday, 09 Aug 10
WOD
7 rounds for time of:
7 Box Jumps
7 DB Squat Clean
7 Handstand Push-ups
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RECOVERY WOD Not for time. 3 rounds of 20 Push Ups 20 DB Swings (medium weight) 20 GHD Sit-Ups 20 Squats Followed by dynamic jog 5 minutes Foam roller.
-----
Post time and comments.
Friday, 06 Aug 10
Fun Friday Mile
400m Run
25 DB Swings
200m Farmer’s Walk with heavy dumbbells
200m Waiter’s Walk with heavy dumbbells
25 Box Jumps
100m Sprint
100m Walking Lunges
100m Sprint
100m Walking Lunges
25 Burpees
Sprint 400 meters
for time.
-----
Endurance WOD:
10:00 --We will be disusing the transition for the triathlon on Sunday.
-----
Post time and comments.
400m Run
25 DB Swings
200m Farmer’s Walk with heavy dumbbells
200m Waiter’s Walk with heavy dumbbells
25 Box Jumps
100m Sprint
100m Walking Lunges
100m Sprint
100m Walking Lunges
25 Burpees
Sprint 400 meters
for time.
-----
Endurance WOD:
10:00 --We will be disusing the transition for the triathlon on Sunday.
-----
Post time and comments.
Thursday, 05 Aug 10
WOD
For time:
30 x Ground to overhead (135/95)
30 GHD Sit-ups on the tire.
-----
Feat of Strength:
Handstand hold competition.
-----
Post time and comments.
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