Filthy Fifty on a Monday? Really?
WOD:
Filthy Fifty!!!!!
50 Box Jumps
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 (3:1)
For time.
Please come in an immediately start setting up for the WOD. Perform 5-8 reps at each station for a warm-up. This WOD will take some time so please hold the chit chat to a minimum and get moving!
Saturday, July 30, 2011
Running clinic and group endurance WOD with Drew!!! 1000am!
Please bring your own watch or stopwatch and your jump ropes! Be prepared to get a little wet if it's raining!
Please bring your own watch or stopwatch and your jump ropes! Be prepared to get a little wet if it's raining!
Strength WOD: (optional)
Back Squat
5 reps @75%
3 reps @ 85%
1 rep @ 95%
Friday, July 29, 2011
Reminder: Running clinic and group endurance WOD on Sat with Drew!!! 1000am!
WOD:
"Lucky 7"
7 rounds for time
7 pistols
7 pull-ups
7 sit-ups
7 burpees
7 lunges (7 each leg = 14 lunge steps)
7 Handstand pushups
7 Squats
Cash-out: 400m for time
Strength WOD(optional/independent):
Strict Press
3 reps each at 70%, 80% and 90% of 1 rep max
WOD:
"Lucky 7"
7 rounds for time
7 pistols
7 pull-ups
7 sit-ups
7 burpees
7 lunges (7 each leg = 14 lunge steps)
7 Handstand pushups
7 Squats
Cash-out: 400m for time
Strength WOD(optional/independent):
Strict Press
3 reps each at 70%, 80% and 90% of 1 rep max
Thursday, July 28, 2011
WOD:
20 min AMRAP of:
100m Farmers Carry with (45/25) plates (run around outdoor buildings by PSD)
15 ground to overhead
20 Double unders
25 Supermans
Reminder: Running clinic and group endurance WOD on Sat with Drew!!! 1000am!
20 min AMRAP of:
100m Farmers Carry with (45/25) plates (run around outdoor buildings by PSD)
15 ground to overhead
20 Double unders
25 Supermans
Reminder: Running clinic and group endurance WOD on Sat with Drew!!! 1000am!
Wednesday, July 27, 2011
Cash-In:
Grab a foam roller and lacrosse ball. We will start the WOD coaching about 15 mins in to allow time for cash-in. Avoid the chat - get to work.
Mobilizing the posterior shoulder
Trunk and shoulder mobility: The sidelying windmill
Trunk and shoulder mobility: Quadruped extension rotation
WOD:
10!
Deadlift (BW/ 1.5 BW)
Pushups (crossfit games style)
Reminder - Running clinic for current crossfitters on Sat 1000am with Drew!
Grab a foam roller and lacrosse ball. We will start the WOD coaching about 15 mins in to allow time for cash-in. Avoid the chat - get to work.
Mobilizing the posterior shoulder
Trunk and shoulder mobility: The sidelying windmill
Trunk and shoulder mobility: Quadruped extension rotation
WOD:
10!
Deadlift (BW/ 1.5 BW)
Pushups (crossfit games style)
Reminder - Running clinic for current crossfitters on Sat 1000am with Drew!
Tuesday, July 26, 2011
Cash-in:
30 rep each of:
Sidelying external rotation rotator cuff exercise (each side)
W's
V's
WOD
Run 400m
30 Wallballs
20 V sit-ups
10 Burpee Broad Jumps
20 V sit-ups
30 Wallballs
Run 400m
Endurance WOD (optional/independent)
Please allow 3+ hours rest between main wod and endurance wod
Swim: 3-5 x 400m on 7:00 or less, hold within 3-5 seconds
Bike: 2-5 x 5k, spin/rest 5:00
Run: 2-6 x 4:00, rest 3:00, hold distance as close as possible on all sets
C2 Row: 2-6 x 4:00, rest 3:00, hold distance as close as possible on all sets
30 rep each of:
Sidelying external rotation rotator cuff exercise (each side)
W's
V's
WOD
Run 400m
30 Wallballs
20 V sit-ups
10 Burpee Broad Jumps
20 V sit-ups
30 Wallballs
Run 400m
Endurance WOD (optional/independent)
Please allow 3+ hours rest between main wod and endurance wod
Swim: 3-5 x 400m on 7:00 or less, hold within 3-5 seconds
Bike: 2-5 x 5k, spin/rest 5:00
Run: 2-6 x 4:00, rest 3:00, hold distance as close as possible on all sets
C2 Row: 2-6 x 4:00, rest 3:00, hold distance as close as possible on all sets
Monday, July 25th, 2011
"Bear Complex"
5 Rounds, 7 sets of the following sequence:Power Clean
Front Squat
Push Press
Back Squat
Push Press
Rest between rounds as needed.
Notes: The Power clean must be seperate from the front squat. No resting on the ground during rounds, not even to re-grip. You want to be at max load by round 4 or 5.
Recommended start weight at 45/65
Sunday, July 24, 2011
New Class times starting this week!!!!
M - 0530, 0830, 0930, 1630
T - 0830, 1630, 1730!!!
W- 0530, 0830, 0930, 1630
H- 0530, 0830, 1630, 1730!!!
F - 0830
S - TBA weekly
M - 0530, 0830, 0930, 1630
T - 0830, 1630, 1730!!!
W- 0530, 0830, 0930, 1630
H- 0530, 0830, 1630, 1730!!!
F - 0830
S - TBA weekly
Friday, July 22, 2011
WOD:
1 mile run. Stop every 200m and perform 10 air squats.
For time.
Then:
Group stretch.
Strength WOD (optional/independent)
Deadlift
3@70%
3@80%
3@90%
Then Deadlift AMRAP in 1 min (1.5 bw/ bw)
1 mile run. Stop every 200m and perform 10 air squats.
For time.
Then:
Group stretch.
Strength WOD (optional/independent)
Deadlift
3@70%
3@80%
3@90%
Then Deadlift AMRAP in 1 min (1.5 bw/ bw)
Thursday, July 21, 2011
Special congrats to Ann for her first kipping pullup today!
WOD:
12 Minute AMRAP
5 Sumo Deadlift High pull (75/55)
10 Box Jumps
15 Kettlebell Swings(55/35)** No rest between exercises. Run directly from one activity to the other and perform at least 3 reps before stopping to rest. This is working specifically on your agility and transition time. One of the ten general physical skills. "Agility- the ability to minimize transition time from one movement pattern to another"**
Skill Work:
Double Unders
Endurance Wod (optional/independent)
Choose one. Keep each interval within 3-5 seconds.
Run 4-8 400m rest 1:30
Row 4-8 425m rest 1:30
Swim 15-25 x 50 m
Bike 2-4 x 1K. Rest/spin 1:30
WOD:
12 Minute AMRAP
5 Sumo Deadlift High pull (75/55)
10 Box Jumps
15 Kettlebell Swings(55/35)** No rest between exercises. Run directly from one activity to the other and perform at least 3 reps before stopping to rest. This is working specifically on your agility and transition time. One of the ten general physical skills. "Agility- the ability to minimize transition time from one movement pattern to another"**
Skill Work:
Double Unders
Endurance Wod (optional/independent)
Choose one. Keep each interval within 3-5 seconds.
Run 4-8 400m rest 1:30
Row 4-8 425m rest 1:30
Swim 15-25 x 50 m
Bike 2-4 x 1K. Rest/spin 1:30
Wednesday, July 20, 2011
WOD:
Alternating ladders
1...10 - dynamic pushups with wall ball
10...1 - ball slams
(perform 1 pushup, 10 ball slams, 2 pushups, 9 ball slams, 3 pushups, 8 ball slams until you reach 10 pushups, 1 ball slam)
Skill work:
with PVC pipe or 45 lb bar practice the BEAR complex:
This is one rep:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
Alternating ladders
1...10 - dynamic pushups with wall ball
10...1 - ball slams
(perform 1 pushup, 10 ball slams, 2 pushups, 9 ball slams, 3 pushups, 8 ball slams until you reach 10 pushups, 1 ball slam)
Skill work:
with PVC pipe or 45 lb bar practice the BEAR complex:
This is one rep:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
Tuesday, July 19, 2011
HAPPY BIRTHDAY LAUREN!!!!!!
So - Lauren is a kick-ass runner, but we have this lil bitty problem of a typhoon headed our way. So tomorrow's birthday WOD for Lauren will have two choices. You can do the "A" wod and run in the rain, or the "B" wod and stay indoors...it's up to you...Please bring appropriate clothing. If we have lightning - I will not allow the A wod.
A WOD:
Run 800m
Then
4 Rounds of:
5 Wall climbs
10 pull-ups
20 ab-mat situps
40 Air Squats
THEN
Run 400
For time
(start AND end the runs inside Halsey gym)
B WOD
5 rounds for time of:
5 Wall climbs
10 pull-ups
20 abmat situps
40 Air Squats
Strength WOD: (optional and independent)
Front Squat
5 @ 65% 1 rep max
5 @ 75% 1 rep max
5 @ 85% 1 rep max
Monday July 18, 2011
Don't forget our schedule is new tomorrow! 0530, 0830, 0930, 1630!
WOD:
30-20-10
Push Press (75,55)
Double-unders
Burpee Bar hops
Feat of Strength:
Take a 400m run - while jumping rope
Then mobility work:
Tight, sore shoulders? Try the test and re-test before and after the mobility...
http://www.mobilitywod.com/2011/07/episode-286365-trigger-point-world-headquarters-shoulder-mob.html
WOD:
30-20-10
Push Press (75,55)
Double-unders
Burpee Bar hops
Feat of Strength:
Take a 400m run - while jumping rope
Then mobility work:
Tight, sore shoulders? Try the test and re-test before and after the mobility...
http://www.mobilitywod.com/2011/07/episode-286365-trigger-point-world-headquarters-shoulder-mob.html
Sunday, July 17, 2011
Optional Independent WOD:
(pick one of the following)
Run 5K at your 10K pace.
Swim 500
Bike 20M
Don't forget we start the 0930 on Mondays and Wednesdays this week!
(pick one of the following)
Run 5K at your 10K pace.
Swim 500
Bike 20M
Don't forget we start the 0930 on Mondays and Wednesdays this week!
Friday, July 15, 2011
I love when Payday and Friday coincide...
Announcements!
- Next week Michelle will start an 0930 class on Mondays and Wednesdays!
-Saturday, July 30, Drew has graciously offered to coach a running clinic and endurance WOD for us! If your running needs improvement, please try to attend!
- We can no longer leave any of our equipment or children unattended. Please make sure any equipment you get out is put away if you leave the area. So basically, put away jump-ropes and rings if we go outside.
- Andrew is MISSING! Well, he isn't really missing - but he IS going to Seoul this weekend to become a new level one trainer! Good Luck Andrew!
- We WILL HAVE a Saturday WOD this weekend at 1000am!
Okay and on to the good stuff...
WOD:
15 min AMRAP
15 Front Squats (85,65)
25 Double-unders
15 Ring Rows
Strength WOD (optional/independent)
Back Squat:
3 @ 70%
3 @ 80%
3 @ 90%
Announcements!
- Next week Michelle will start an 0930 class on Mondays and Wednesdays!
-Saturday, July 30, Drew has graciously offered to coach a running clinic and endurance WOD for us! If your running needs improvement, please try to attend!
- We can no longer leave any of our equipment or children unattended. Please make sure any equipment you get out is put away if you leave the area. So basically, put away jump-ropes and rings if we go outside.
- Andrew is MISSING! Well, he isn't really missing - but he IS going to Seoul this weekend to become a new level one trainer! Good Luck Andrew!
- We WILL HAVE a Saturday WOD this weekend at 1000am!
Okay and on to the good stuff...
WOD:
15 min AMRAP
15 Front Squats (85,65)
25 Double-unders
15 Ring Rows
Strength WOD (optional/independent)
Back Squat:
3 @ 70%
3 @ 80%
3 @ 90%
Thursday, July 14, 2011
WOD
70 Wall-Ball (20/14) for time
During the wod you will tally each time you stop to rest or drop the ball. With the clock still running you will then perform a suicide run for each dropped ball or rest. Please score your time and your # of suicides.
Feat of Strength: L sit 5 sets of 20 sec on 40 sec off
Cash-out: Foam roll and lacrosse ball tender spots - especially those calves and shins!
70 Wall-Ball (20/14) for time
During the wod you will tally each time you stop to rest or drop the ball. With the clock still running you will then perform a suicide run for each dropped ball or rest. Please score your time and your # of suicides.
Feat of Strength: L sit 5 sets of 20 sec on 40 sec off
Cash-out: Foam roll and lacrosse ball tender spots - especially those calves and shins!
Wednesday, July 13, 2011
WOD:
5 Rounds for Time:
10 V sit-ups
10 burpee broad jumps
10 Pullups
10 Jumping lunges
Feat of Strength: 2 handed turkish get-ups with water slosh pipe, 8 reps for time
Endurance WOD: (optional/independent)
3-6 400m Run or Row with 2 min rest
5 Rounds for Time:
10 V sit-ups
10 burpee broad jumps
10 Pullups
10 Jumping lunges
Feat of Strength: 2 handed turkish get-ups with water slosh pipe, 8 reps for time
Endurance WOD: (optional/independent)
3-6 400m Run or Row with 2 min rest
Tuesday, July 12, 2011
WOD:
Opens WOD 11.2
15 min AMRAP:
9 Deadlifts (155/100)
12 Push-ups with hand release
15 Box jumps
Cash-out:
Practice Squat cleans with PVC pipe
Mobility WOD: Shoulders
Monday July 11, 2011
Michelle will be coaching the majority of tomorrow's WODs. Please - inform her if you have ANY injuries or medical conditions - just because CINDY knows - does NOT mean Michelle knows.
WOD
4 rounds for time:
200 M run ½ front ½ backwards
5 Man Makers (25/15)
Cashout: 1000M row
MANMAKERS
Strength WOD ( independent and optional)
Strict Press
5 reps @ 65% 1 rep max
5 reps @ 75% 1 rep max
5 reps @ 85% 1 rep max
WOD
4 rounds for time:
200 M run ½ front ½ backwards
5 Man Makers (25/15)
Cashout: 1000M row
MANMAKERS
Strength WOD ( independent and optional)
Strict Press
5 reps @ 65% 1 rep max
5 reps @ 75% 1 rep max
5 reps @ 85% 1 rep max
Sunday, July 10, 2011
Optional Sunday independent WODs
Strength:
Deadlift
5 @ 65% 1 rep max
5 @ 75% 1 rep max
5 @ 85% 1 rep max
Endurance:
Choose one:
Run 10K
Row 10K
Bike 20M
Swim 1,000 m/y
Running Drills Part 1
Running Drills Part 2
Running Drills Part 3
Strength:
Deadlift
5 @ 65% 1 rep max
5 @ 75% 1 rep max
5 @ 85% 1 rep max
Endurance:
Choose one:
Run 10K
Row 10K
Bike 20M
Swim 1,000 m/y
Running Drills Part 1
Running Drills Part 2
Running Drills Part 3
Friday, July 8, 2011
FYI: There WILL BE a Saturday WOD at 1000am!
WOD:
Run 800
30 Clean and Jerk (85/115)
Run 800
For time
Mobility and stretching - hit up all those sore tight spots with the foam roller and lacrosse balls!
WOD:
Run 800
30 Clean and Jerk (85/115)
Run 800
For time
Mobility and stretching - hit up all those sore tight spots with the foam roller and lacrosse balls!
Thursday, July 7, 2011
WOD:
Front Squat
Beginners: 3-3-3
Intermediate/advanced:
5 reps @ 60%
3 reps @ 70%
1 rep @ 80%
1 reps @ 90%
1 rep @ 100%
1 rep @ +2-5%
THEN
Tabata sprints
For twenty seconds sprint as far as you can - then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
http://www.mobilitywod.com/2011/01/episode-150365-10-min-squat-test-5.html
Wednesday, July 6, 2011
WOD:
20 Double-unders
30 Burpees
40 ground to overhead (45/25 plates)
50 abmat sit-ups
100m overhead walking lunges (45/25 plates)
200m sprint
Strength WOD: (optional/independent)
Back Squat 5-5-5 @ 65,75,85% of 1 rep max
20 Double-unders
30 Burpees
40 ground to overhead (45/25 plates)
50 abmat sit-ups
100m overhead walking lunges (45/25 plates)
200m sprint
Strength WOD: (optional/independent)
Back Squat 5-5-5 @ 65,75,85% of 1 rep max
Tuesday, July 5, 2011
WOD:
15 min AMRAP
4 dumbbell squat cleans (40/25)
8 Toes to bar
12 Wallball (20/14)
Endurance WOD:
(optional/ independent)
3-6 800m Run or Row with 3 min rest
Zone 5 Endurance: The benefits of strength training and high intensity training for endurance athletes
15 min AMRAP
4 dumbbell squat cleans (40/25)
8 Toes to bar
12 Wallball (20/14)
Endurance WOD:
(optional/ independent)
3-6 800m Run or Row with 3 min rest
Zone 5 Endurance: The benefits of strength training and high intensity training for endurance athletes
Monday, July 4th, 2011
Hero WOD 1030am!
(all other classes are cancelled)
"JT"
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
21-15-9
Handstand Pushups
Ring dips
Push-ups
*Halsey will be closed, so we will meet by PSD. Please bring extra towels to serve as an ab-mat, and bring rings if you own them. I have our jump-bands to use as assist for ring dips."
Sunday July 3, 2011
Keep in mind that although I post a wod daily - it doesn't not mean you should be doing all of them... At least one day a week should be a complete rest day. Click on the link below to learn more.
Independent optional Sunday WOD
Repeat your 5k run from last Sunday - but run it at 85% effort.
Click on link:
How often should I Crossfit?
I will only be holding ONE Monday class. Time TBA (hint - it will be late morning) Get ready for a HERO WOD!
Independent optional Sunday WOD
Repeat your 5k run from last Sunday - but run it at 85% effort.
Click on link:
How often should I Crossfit?
I will only be holding ONE Monday class. Time TBA (hint - it will be late morning) Get ready for a HERO WOD!
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