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.
Subscribe to:
Posts (Atom)