WOD:
4 min double unders
1 min rest
3 min slam balls (20/14)
1 min rest
2 min burpees!
1 min rest
1 min Hand stand Push ups
For reps
THEN: Deadlift 5-5-5-5-5
Monday, February 28, 2011
Announcement:
Erin and I have decided to extend the pullup challange by 2 weeks. The new retest date will be March 21!
WOD:
"Cindy"
20 min AMRAP of
5 pullups
10 pushups
15 air squats (butt to ball - no exceptions)
This WOD will be performed in "heats" due to our large classes and only two bars for pullups. Each heat can have 2 people on the high bar and 3 on the low bar. The first heat will start exactly 5 minutes after the beginning of class time. There will be a sign-up on the white board for your heat. If you are using a band for assisted pullups- mark it's color next to your name. If you are attempting to start in the first heat, make sure you show up early for an adequate warm-up.
There are curse words in this video so you may want to cover little ears
Erin and I have decided to extend the pullup challange by 2 weeks. The new retest date will be March 21!
WOD:
"Cindy"
20 min AMRAP of
5 pullups
10 pushups
15 air squats (butt to ball - no exceptions)
This WOD will be performed in "heats" due to our large classes and only two bars for pullups. Each heat can have 2 people on the high bar and 3 on the low bar. The first heat will start exactly 5 minutes after the beginning of class time. There will be a sign-up on the white board for your heat. If you are using a band for assisted pullups- mark it's color next to your name. If you are attempting to start in the first heat, make sure you show up early for an adequate warm-up.
There are curse words in this video so you may want to cover little ears
Friday, February 25, 2011
Are you ready?
Are you ready to push yourself?
Are you ready to improve?
Are you ready to be proud of what your body can accomplish?
Are you ready to forgive yourself?
Are you ready to stop thinking so damn much and Just MOVE
Just BE
Are you ready?
WOD:
150 Burpees for time
Are you ready to push yourself?
Are you ready to improve?
Are you ready to be proud of what your body can accomplish?
Are you ready to forgive yourself?
Are you ready to stop thinking so damn much and Just MOVE
Just BE
Are you ready?
WOD:
150 Burpees for time
Thursday, February 24, 2011
Rotator Cuff Warm up
10 ringrows
10-20 external rotation
W's x 10
V's x 10
Air Squats
Pushups
Pullups
WOD:
5 rounds:
30 double unders
15 pushups
15 power cleans (95/65)
For time
Cash out:
10 wall climbs
Check out them double unders!
10 ringrows
10-20 external rotation
W's x 10
V's x 10
Air Squats
Pushups
Pullups
WOD:
5 rounds:
30 double unders
15 pushups
15 power cleans (95/65)
For time
Cash out:
10 wall climbs
Check out them double unders!
Wednesday, February 23, 2011
Happy Birthday Andrew!!!!!!!!!!!
WOD:
290 repetitions of:
Pullups
Handstand pushups
Wallball (14/20)
Toes to bar
Boxjumps (20/24)
Split the work up any way you want to reach the total number of 290 repetitions, HOWEVER, you MUST complete a minimum of 29 reps of each item.
Guess how old he is turning?
For time!
Tuesday February 22, 2011
Skill Work: Turkish Get up. Establish weight for today's WOD
WOD
5 Turkish Get-Ups (TGUs) per arm (55/35)
10 dumbbell swings (55/35)
4 TGUs per arm
20 dumbbell swings
3 TGUs per arm
30 dumbbell swings
2 TGUs per arm
40 dumbbell swings
For time.
WOD
5 Turkish Get-Ups (TGUs) per arm (55/35)
10 dumbbell swings (55/35)
4 TGUs per arm
20 dumbbell swings
3 TGUs per arm
30 dumbbell swings
2 TGUs per arm
40 dumbbell swings
For time.
Monday February 21, 2011
We will host TWO President's Day Holiday WOD's!
0830 and 1630
(the 0530 and 1100 are cancelled)
Halsey Gym is closed, so we will meet out on the track!
Wod:
35 pushups -the age you must be before you may become president
400m run
44 jumping squats- President Obama is our 44th president
400m run50 lunges (25 each leg) - one for every state
400m run
11 burpee rollovers- for the year 2011
400m run
For time
Friday, February 18, 2011
WOD
If weather permits, do this out at the track
AMRAP in 12 minutes:
20 DB Swings (55/35)
30 Box Jumps (on the wall)
200M Sprint
______________
Practice for Pull-up/Muscle up challenge and REST :)
If weather permits, do this out at the track
AMRAP in 12 minutes:
20 DB Swings (55/35)
30 Box Jumps (on the wall)
200M Sprint
______________
Practice for Pull-up/Muscle up challenge and REST :)
Thursday, Feburary 17, 2011
WOD
3 Rounds for TIME:
12 Pull-ups
12 Med Ball Twists
12 Knees to Elbows
24 Double Unders
______________________
Skillwork: Overhead Squat 3-3-3
*** THERE WILL BE A WOD THIS SATURDAY @ 9AM! SEE YOU THERE!***
3 Rounds for TIME:
12 Pull-ups
12 Med Ball Twists
12 Knees to Elbows
24 Double Unders
______________________
Skillwork: Overhead Squat 3-3-3
*** THERE WILL BE A WOD THIS SATURDAY @ 9AM! SEE YOU THERE!***
Wednesday, February 15, 2011
At the request of one of our very own firebreathers...
WOD
21-15-9
Body weight Back Squats
Burpees
_____________
Stretch out with foam-rollers
_____________
ENDURANCE WOD
3+ Hours After CFE Strength & Conditioning WOD
WOD
21-15-9
Body weight Back Squats
Burpees
_____________
Stretch out with foam-rollers
_____________
ENDURANCE WOD
3+ Hours After CFE Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
2 Rounds of:
5x 1min on, 2 min off
5 min easy roll, run or swim between each set of 5
Tuesday, February 15, 2011
THEME: "become one with your med ball" :)
WOD
Rx is 20/14 for all exercises
10 Pylo-push ups
20 Slam Balls
30 Med Ball Cleans
40 Lunges (count each leg) with Med Ball overhead (no balancing on head)
50 Wall Ball
40 Lunges with Med Ball overhead
30 Med Ball Cleans
20 Slam Balls
10 Pylo-push ups on Med Ball
FOR TIME
____________________________
Skillwork: Do you have a free standing hand-stand? PRACTICE
WOD
Rx is 20/14 for all exercises
10 Pylo-push ups
20 Slam Balls
30 Med Ball Cleans
40 Lunges (count each leg) with Med Ball overhead (no balancing on head)
50 Wall Ball
40 Lunges with Med Ball overhead
30 Med Ball Cleans
20 Slam Balls
10 Pylo-push ups on Med Ball
FOR TIME
____________________________
Skillwork: Do you have a free standing hand-stand? PRACTICE
Monday, February 14, 2011
HAPPY VALENTINE'S DAY KP CROSSFITTERS!! Feel the love...
WOD
3 rounds for time:
10 Push Jerks or Split Jerks (135/95)
10 Supermans
10 Toes to Bar
Run 400M (yes, run three times!)
Push-Jerk demo: http://media.crossfit.com/cf-video/cfj-nov-05/push-jerk.wmv
Split Jerk demo: http://media.crossfit.com/cf-video/CrossFit_BurgJerkIntro.wmv
________________
Feat of Strength: Max Ring Dips in 2 minutes, try to decrease your level of assistance (i.e. stretch out the band more or attempt full Rx'd ring dips if you are only using a light band)
Saturday February 12, 2011
Currently I am planning on hosting a 0900 WOD on Saturday morning. However, check the blog before you leave the house to make sure it is not cancelled last minute due to weather.
-C
Movement Standards
Watch this great SicFit video regarding movement standards. We do not do ALL of these movements, but we do most. So take the time to watch it all the way through!
Visit sicfit.com for more videos
-C
Movement Standards
Watch this great SicFit video regarding movement standards. We do not do ALL of these movements, but we do most. So take the time to watch it all the way through!
Visit sicfit.com for more videos
Friday, February 11, 2011
WOD
30 Deadlifts (225/155)**
**Everytime you have to take your hands off the bar do 10 tuck jumps
FOR TIME
___________________
30 Deadlifts (225/155)**
**Everytime you have to take your hands off the bar do 10 tuck jumps
FOR TIME
___________________
Feat of Strength:
Row 500M for time
Thursday, February 10, 2010
WOD
AMRAP in 15 minutes:
5 HSPUs
10 Thrusters (95/65)
15 Pull-ups
20 Pistols (10 each leg)
---------------
Stretch and relax :)
We WILL have a saturday WOD this week at 0900! Plan accordingly!
AMRAP in 15 minutes:
5 HSPUs
10 Thrusters (95/65)
15 Pull-ups
20 Pistols (10 each leg)
---------------
Stretch and relax :)
We WILL have a saturday WOD this week at 0900! Plan accordingly!
Wednesday, February 9, 2011
WOD (0830 and 1630 classes only)
Run 200M, 10 sit-ups
Run 200M, 10 sit-ups, 20 push-ups,
Run 200M, 10 sit-ups, 20 push-ups, 30 air squats
Run 200M, 10 sit-ups, 20 push-ups, 30 air squats, 40 supermans
Run 200M, 10 sit-ups, 20 push-ups, 30 air squats, 40 supermans, 50 burpees
FOR TIME
______________________
CASH-OUT: 2 minute (cumulative, if you drop) dead hang on pull-up bar, if you are feeling all fired up, hold a Med Ball (of your choice) between your feet
Run 200M, 10 sit-ups
Run 200M, 10 sit-ups, 20 push-ups,
Run 200M, 10 sit-ups, 20 push-ups, 30 air squats
Run 200M, 10 sit-ups, 20 push-ups, 30 air squats, 40 supermans
Run 200M, 10 sit-ups, 20 push-ups, 30 air squats, 40 supermans, 50 burpees
FOR TIME
______________________
CASH-OUT: 2 minute (cumulative, if you drop) dead hang on pull-up bar, if you are feeling all fired up, hold a Med Ball (of your choice) between your feet
Announcement
Tomorrow, Wednesday February 09, 2011, The 0530 AND 1100 classes will be cancelled
I'm sorry for any inconvenience.
I'm sorry for any inconvenience.
We will still have the 0830 and 1630 classes tomorrow (2/9)! Be there!
Tuesday, February 7, 2011
Sorry to miss my 1630 class but thanks for Cindy for her help - see you next week or Thursday at our Paleo talk!! Apres ski Beer is on the Paleo list - right??
WOD
8 minutes of:
1 Front Squat (135/90)
2 Push-ups
3 Front Squats (135/90)
4 Push-ups
5 Front Squat (135/90)
6 Push-ups
7 Front Squats (135/90)
8 Push-ups
......Continue until you run out of time
_________________________________
Post-WOD Stretching:
15 reps of each x 2, slowly - focus on full range of motion for these exercises
"Good-Mornings", Sit-ups and Back Extensions
WOD
8 minutes of:
1 Front Squat (135/90)
2 Push-ups
3 Front Squats (135/90)
4 Push-ups
5 Front Squat (135/90)
6 Push-ups
7 Front Squats (135/90)
8 Push-ups
......Continue until you run out of time
_________________________________
Post-WOD Stretching:
15 reps of each x 2, slowly - focus on full range of motion for these exercises
"Good-Mornings", Sit-ups and Back Extensions
Monday February 7, 2011
WOD
4 Rounds:
7 Burpee Pull-ups
14 DB Squat Cleans (40/25)
21 DB Swings (using one of the weights from your Squat Cleans)
28 Double Unders
FOR TIME
________________________
Feat of Strength: Day one (test day) of Pull-up/Muscle-up Challenge
4 Rounds:
7 Burpee Pull-ups
14 DB Squat Cleans (40/25)
21 DB Swings (using one of the weights from your Squat Cleans)
28 Double Unders
FOR TIME
________________________
Feat of Strength: Day one (test day) of Pull-up/Muscle-up Challenge
PALEO BABY!
Lets gather round the fire and eat some Tatanka kids!
(It's a "dances with wolves" reference people)
The wonders of the Navy community has brought to us - a paleo guru! I know many of you are playing around with starting the paleo diet and want to learn more about it. However, my beer guzzling, milk drinking, coffee-addict-ness is inadequate in giving you good advice. ;) Fortunately, Travis Schefcik, from California (they have happy cows there I hear), has graciously offered a free paleo lecture to our current crossfitters! This will take place at 5pm on Thursday, February 10.
Please dress warmly as we MAY end up having to move outside due to basketball players, body pump music or whatever. I'll see if I can find other accommodations, but in the meantime - prepare to be flexible. He plans on giving us about 30 mins of lecture and then he will answer questions. Travis is also a level 1 certified crossfit instructor. His website is uncommonwellness.com if you'd like to stalk him a little before you meet him. Maybe he will be like Tony Horton and show you his abs... actually maybe he won't. Cheers!
(It's a "dances with wolves" reference people)
The wonders of the Navy community has brought to us - a paleo guru! I know many of you are playing around with starting the paleo diet and want to learn more about it. However, my beer guzzling, milk drinking, coffee-addict-ness is inadequate in giving you good advice. ;) Fortunately, Travis Schefcik, from California (they have happy cows there I hear), has graciously offered a free paleo lecture to our current crossfitters! This will take place at 5pm on Thursday, February 10.
Please dress warmly as we MAY end up having to move outside due to basketball players, body pump music or whatever. I'll see if I can find other accommodations, but in the meantime - prepare to be flexible. He plans on giving us about 30 mins of lecture and then he will answer questions. Travis is also a level 1 certified crossfit instructor. His website is uncommonwellness.com if you'd like to stalk him a little before you meet him. Maybe he will be like Tony Horton and show you his abs... actually maybe he won't. Cheers!
Sunday, February 6, 2011
If you would like to try the Fight Gone Bad workout and missed it wednesday, we will be meeting at 0930 sunday morning at Halsey to do FGB! I think we already have 4-6 people planning on coming.
Journal Reminder!!!
Are you keeping up with your journaling?
You may need to journal some of these if you performed them over the past 2 weeks:
-Fight Gone Bad (2/2) Weights and score
-Overhead Squat (2/1)
-Single arm thruster weight and reps (1/31)
-Death by Clean and Jerk (1/27) weight and rounds
-Max consecutive double unders (1/26)
-"McGhee" (1/24)
Journal Reminder!!!
Are you keeping up with your journaling?
You may need to journal some of these if you performed them over the past 2 weeks:
-Fight Gone Bad (2/2) Weights and score
-Overhead Squat (2/1)
-Single arm thruster weight and reps (1/31)
-Death by Clean and Jerk (1/27) weight and rounds
-Max consecutive double unders (1/26)
-"McGhee" (1/24)
Friday, February 04, 2011
WOD:
Run 400m
20 ab mat situps
18 burpees
16 ab mat situps
14 burpees
12 ab mat situps
10 burpees
8 ab mat situps
6 burpees
4 abmat situps
2 burpees
Run 4oom
For time.
:)
Run 400m
20 ab mat situps
18 burpees
16 ab mat situps
14 burpees
12 ab mat situps
10 burpees
8 ab mat situps
6 burpees
4 abmat situps
2 burpees
Run 4oom
For time.
:)
Thursday, February 3, 2011
WOD: Click on link:
Do nothing for 2 minutes - can you do it?
*****
JUST KIDDING! Here is the REAL WOD for tomorrow!
WOD:
Skill Day
Core work!
Max side plank
Max plank hold on forearms
Max side plank other side
Max plank hold
Repeat 3 times
Score total time
This will be performed as a group, each set will start 20 sec after the last person drops.
*****
THEN:
Group Stretching and bullshitting
*****
Do nothing for 2 minutes - can you do it?
*****
JUST KIDDING! Here is the REAL WOD for tomorrow!
WOD:
Skill Day
Core work!
Max side plank
Max plank hold on forearms
Max side plank other side
Max plank hold
Repeat 3 times
Score total time
This will be performed as a group, each set will start 20 sec after the last person drops.
*****
THEN:
Group Stretching and bullshitting
*****
There WILL BE a saturday WOD this week at 9am!!!
Wednesday, February 02, 2011
"Fight Gone Bad"
3 Rounds:
Wall-Ball, (20/14...10 ft target) (Reps)
Sumo Deadlift High-Pull, (75/55) (Reps)
Box Jump, 20" box (Reps)
Push-Press, (75/55) (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of 'rotate,' the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
The Bad Ass Chick in black sports bra and black yoga pants is Lisa Ray - who was one of Cindy's and Erin's Coaches at their Level one Certification.
Please remember to bring a pad of paper ready to go for your partner to score you with. It should look something like this after the WOD:
3 Rounds:
Wall-Ball, (20/14...10 ft target) (Reps)
Sumo Deadlift High-Pull, (75/55) (Reps)
Box Jump, 20" box (Reps)
Push-Press, (75/55) (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of 'rotate,' the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
The Bad Ass Chick in black sports bra and black yoga pants is Lisa Ray - who was one of Cindy's and Erin's Coaches at their Level one Certification.
Please remember to bring a pad of paper ready to go for your partner to score you with. It should look something like this after the WOD:
I challenge you to a duel!
Announcing the Pullup/Muscle up Challenge
Start Date: February 7
End Date: March 7
-The Goal of the challenge is to move up in level. So on your Start date (feb 7), if you can peform 10-20 jumping kipping pullups, but cannot perform 10 "kip and releases", then you are on level 3 to start. By the end of the month you will attempt to progress to level 4 or 5 or 6.
-You want to attempt to get "most improved" by March 7.
-You can do the pullup portion, the muscle up portion, or both.
-You will find your starting "level" on Monday February 7th
-Re-test will be on March 7th
-You may use bands to help you progress - but you must perform the level on test day without bands.
-Each level must be performed "unbroken" unless otherwise specified.
-You will be expected to practice before or after the wod, or on your own time. Please use common sense and do not practice so much that you hurt yourself. Build in rest days. Take care of your hands.
*****
Pullups:
level 1: 1-9 jumping pullups
level 2: 10-20 jumping pullups
level 3: 10-20 jumping kipping pullups
level 4: 10-20 "kip and release" on the bar
level 5: 1-5 kipping pullups
level 6: 5-10 kipping pullups
level 7: 1-5 Chest to Bar pullups
Level 8: 5-10 Chest to Bar pullups
Level 9: 5-10 Butterfly pullups
*****
Muscle ups:
Level 1: 5 stationary dips
Level 2: 10 Stationary dips
Level 3: 1-5 Ring dips
Level 4: 5-10 Ring dips
*prereq for proceeding to levels 5 and above are: 5 good form consecutive CTB kipping pullups (level 8)*
Level 5: 1 muscle up
Level 6: 1-5 consecutive muscle ups
Level 7: 5+ consecutive muscle ups
photo from crossfit.com
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