Tuesday, February 1, 2011

"All my underdogs, we will never be, never be

Anything but LOUD and Nitty Gritty!"

 

-Pink

WOD:
Run
1 min on, 1 min off,
1 min on, 50 sec off,
1 min on, 40 sec off,
1 min on, 30 sec off,
1 min on 20 sec off,
1 min on, 10 sec off,
then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.
then make a sweat angel on the track.

*****
Overhead Squat:
Skill practice
warmup set
Then: 3-3-3

Monday, January 31, 2011

Rotator Cuff Warmup:
400m run or row
Shoulder pass throughs x10,
Sidelying external rotation x20,
W's x10,
V's x10,
Overhead Squat with PVC x10
Pushups x10
Situps x10

Optional and time allowing:  Thoracic Spine extension stretching over foam roller
******

WOD:
5 rounds:
12 Left arm dumbbell thrusters (40/25)
12 Right arm dumbbell thrusters
12 Pullups
******

THEN:
Fight Gone Bad Practice
One round - please look up your past score/strategy if you have performed this before.
******

Fot those of us who were doing floor muscle ups with me on friday and for those of you close to getting your first muscle-up.  This video shows both.

Saturday, January 29, 2011

There will not be a formally coached WOD this saturday. We are both out of town. We highly encourage you to get together anyway at some point over the weekend and re-test your 5K run! You can organize a meetup through the comments sections, or facebook, or however!

Are you a Crossfit "Beginner"? Check out this great post from Crossfit Delaware Valley! (It's a good read for veterans of Crossfit too)

10 tips for success for the crossfit newbie

Friday, January 28, 2011

WOD:
6 Rounds for time:
400m run BUT...
Start each 400 m run with 25 walking lunges (each leg) and then complete the 400m.

Thursday, January 27, 2011

WOD:

Death by Clean and Jerk

135lbs/95lbs

Do 1 Clean and Jerk the first minute

2 Clean and Jerks the second minute

3 Clean and Jerks the Third Minute

Continue until you can no longer

complete the number of repetitions

within the minute.

*****

Wednesday, January 26, 2011

WOD:

10!
(10,9,8,7...1)

Knees to Elbow
Wallball situps
Wallball twists
Seated knees to chest
Supermans

For time.
*****

Feat of Strength:
Find Max consecutive Double unders in 8 minutes

*****

Mommy and daddy shoulder stretches AND a super groin stretch to help that bottom squat position.

http://www.youtube.com/user/sanfranciscocrossfit#p/u/22/FUPC4ckSgxY

Tuesday, January 25, 2011

I love this bird...



WOD:
Let the Bodies hit the flooooooooooooor!!!!!

800m Row
40 Burpee rollovers
800m Run
40 double unders
For time

This WOD will have a staggered start due to the fact that we only have one rower so please bring your watch or check out a timer from MWR. You will be responsible for keeping your own time.

SKILL WORK: Clean and Jerk

January 24, 2011

Congrats to those hitting some big milestones in the last couple of weeks!  Warren got his first muscle-up, not just once - but four times!  Andrew did his first Rx'ed "JT"!  Evan was able to string together 23 consecutive double unders!  Naomi got her first handstand, and a few more are super close to their first kipping pullups! 

Tomorrow I will be introducing some rotator cuff exercises into the warmup.  I will start to lead the warmup about five minutes after the beginning of class to coach the new exercises.

WOD:

Hero Wod

"McGhee"
Complete as many rounds in 30 minutes as you can of:
5 Deadlifts (275/185)
13 Push-ups
9 Box jumps, (24,20)

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary

January 22, 2011

Yes there WILL be a saturday WOD at 09:00 coached by Erin!  See you all on saturday morning!

Friday, January 21, 2011

WOD

AMRAP in 12 minutes (sorry!!)
24 Double Unders
18 Lunges (each leg)
12 Wall Balls (20/14)
6 Towel pull-ups
—---------------
Skill work: Practice kipping or deadhang pull-ups.

Thursday, January 19, 2011

WOD

3 Rounds for time:
5 Deadlifts (225/155)
10 Burpees
15 Air Squats
400 M RUN
___________________
Feat of Strength:  3-3-3 Squat Clean

Wednesday, January 19, 2011

WOD

"J.T."
21-15-9 reps of:
Handstand Push-ups
Ring Dips
Push-ups

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan in June 2005.
_______________________
Skillwork:  PVC Squat Cleans

Tuesday, January 18, 2011

WOD

2 Rounds for time:
40 Sit-ups
20 Back Squats (95/65...light weight means perfect form)
100M Bear Crawl
_______________________
Feat of Strength: 2 minute Plank hold

Monday, January 17, 2011

9 a.m. TEAM WORKOUT!!!

Bring your friends and spouses!  The more the merrier!

Halsey Gym will be closed, so we will meet in between PSD and the Halsey Weightroom at 9am.

Please dress appropriately for an outside workout.  (layers people - layers)

Please bring your jumpropes. 

January 15, 2011

There will not be a saturday WOD this weekend. 

If you would like to do a WOD at home you could do this:

"Blackjack"
Push Ups 20-19-18-17-16-15……….4  – 3  -2 -1
Sit Ups      1 -  2 – 3 – 4  -5 – 6……….17-18-19-20
For time
(alternate between pushups and situps: 20 pushups, 1 situp, 19 pushups, 2 situps, 18 pushups, 3 situps...)
We will only have a 9am WOD on Monday January 17, 2011.  This will be a team WOD so bring your friends.  The more people we have - the more "fun" it will be!

Friday, January 14, 2011

WOD

AMRAP in 12 minutes

5 HSPU
10 R arm DB swings (35/20)
10 L arm DB swings
15 Push ups
20 Walking Lunges
________________________
Feat of Strength:  Run 800M for time

Have a great weekend!

Thursday, January 13, 2011

You guys and gals all rock!  We love the growing classes - keep up the great work!  For our newbies, if you ever struggle with people asking you the question "What is CrossFit?" - here's the answer from the founder of CF.

"CrossFit is a strength and conditioning system built on constantly varied, if not randomized, functional movements executed at high intensity."
-Coach Greg Glassman

WOD

15 Power Cleans (135/85)
15 Wall Balls (20/14)
400M Run
13 Power Cleans
13 Wall Balls
400M Run
11 Power Cleans
11Wall Balls
400M Run

FOR TIME
________________________
Check out the Mobilty WOD at http://mobilitywod.blogspot.com/
Work on your choice of hip flexor and extensor stretches AND stretch your anterior tibialis (muscle on the front of your shin) with the toe point stretch against the ground which is shown in the video above.

Wednesday, January 12, 2011

WOD

"TABATA THIS"

Complete 8 intervals of each movement: 20 seconds of work followed by 10 seconds of rest

Box Jumps (24"/20")
Slam Balls (20/14)
Double Unders
DB Swings (55/35)

Score is TOTAL reps
______________________________
Feat of Strength:  20 Hand Stand Push-ups (scale to Handstand Holds @10 seconds) 
_______________________
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.

Tuesday, January 11, 2011

WOD

5 Burpee broad jumps
40 Sit-ups
5 Burpee broad jumps
40 Pull-ups
5 Burpee broad jumps
40 Supermans
5 Burpee broad jumps
40 Air squats

FOR TIME
------------------------
Feat of Strength

100 Double Unders (if feeling comfortable with DUers, only count DUers- no singles)

Monday, January 10, 2011

WOD

5 Rounds for Time:
12 Push-ups
12 Thrusters (95/65)
12 Toes to Bar
-------------------------

Skill work:  Power Cleans 3-3-3

Note:  This is SKILL WORK, not a Feat of Strength.  Focus on proper form, scale appropriately.

JOURNAL REMINDER!!!

Please be sure to journal your WOD's!  You have done alot the last two weeks.  You may need to journal any one of these as they have been on the WOD list for the past two weeks.  If you haven't written it down- get on it!!!  (obviously if you did not crossfit the day one of these was the wod- then you do not have to journal it)

• 2 minute pullup test
• 400 m sprint time
• "Filthy Fifty"
• Thrusters 3-3-3
• "Bear Complex"
• 1 mile run for time
• Push press weight from 12/28
• "Michael"
• Front Squat 3-3-3
• Overhead Squat weight from 1/5

Saturday January 8, 2011

There will not be a coached saturday WOD.  But you can do this at home!

Home Wod:

3 rounds for time:
30 situps
20 airsquats
10 diamond pushups (place hands in a diamond shape)

January 07, 2011

WOD:

Complete Feats of Strength if you have not yet. 
Feat of Strength #1 Thrusters 3-3-3
Feat of Strength #2 400m sprint
After your warmup, go outside and complete the 400m sprint.  Then meet back inside for thrusters.
If you have already completed your 400m sprint this week, congrats!  You will be less tired for your Wod

THEN
10 min AMRAP:
10 jumping squats
5 handstand pushups 

January 06, 2011

Happy Belated Birthday Eileen!!!!!

(It's still your birthday in the U.S. right?)

WOD:
6 rounds for time
10 Kettlebell swings
100 m farmers carry (right hand)
10 Burpees
100 m farmers carry (left hand)

January 05, 2011

CHARLOTTE = CROSSFIT

"No one has ever drowned in sweat."

Lou Holtz

There isn't a person associated with NAF Atsugi who knows the difference in the names Charlotte and CrossFit; for the last two years on our little base, these names have been synonymous. Charlotte's intense love for CrossFit is what we all, at one point or another, have feared AND loved.

Charlotte has brought CrossFit to many folks who would otherwise never have been exposed to it. Everyday Charlotte has put her all into designing WODs, coaching WODs and making us suffer through those WODs. She has changed all of our lives with her expertise, passion and friendship. We are all lucky to have had such an amazing woman leading us in our quest for fitness through CrossFit.

Charlotte, you will be missed so much more than you realize and we all appreciate everything that you have given to us and to CrossFit Kanto Plain - THANK YOU!

WOD:

One round of "Bull"

200 Double-unders

50 Overhead squat (135/95)

50 Pull-ups

Run 1 mile

For time.

January 04, 2011

Wod:

400m run

60 pushups
60 air squats

800m run

60 pushups
60 air squats

400m run

Skill Work: 2 minute Pullup test

January 03, 2011

New Schedule Starts TODAY!


Wod:  Filthy Fifty!!!!!
A great way to welcome in the new year - crossfit style!

50 Box Jumps (24 inch)

50 Jumping pull-ups

50 Dumbbell swings (35#/25#)

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press (45#/35#)

50 Back extensions

50 Wall ball shots (20#/14#)

50 Burpees

50 Double unders

For time.