WOD:
20 min AMRAP
5 Burpees
10 Walking lunge steps
15 Wallball (20/14)
Endurance WOD- (Independent/optional)
Long Intervals 1:2
Swim: 3-5 x 200m TT (time trial)
Bike: 3-5 x 2M TT
Run: 3-5 x 1200m TT
Row: 3-5 x 1500m TT
Work:Rest of 1:2. Rest 2 times as long as it takes to perform each effort.
Wednesday, August 31, 2011
If you own rings - please bring them!! We will have to go in rounds - so please be patient!
WOD:
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans (135/95)
You may scale to jumping, assisted or bar muscle up's. You have been learning the assisted version over the past couple days. Another scaled version of this wod is listed below.
50 Sqauts
10 Jumping Pull-Ups
10 Assisted Dips or Bench Dips
10 Hang Power Cleans(scaled weight)
WOD:
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans (135/95)
You may scale to jumping, assisted or bar muscle up's. You have been learning the assisted version over the past couple days. Another scaled version of this wod is listed below.
50 Sqauts
10 Jumping Pull-Ups
10 Assisted Dips or Bench Dips
10 Hang Power Cleans(scaled weight)
Tuesday, August 30, 2011
WOD:
As many reps in 2 mins each of:
-Push-ups
-Double unders (5:1 singles)
-Ab-mats sit-ups
-Strict press in seated position 45 lbs
2min rest between each activity
Review any missed skill work (assisted muscle-ups)
Strength WOD (optional/independent):
Find 1 Rep Max Back Squat
start warm up sets with 3 reps until no longer hitting 3 reps then switch to 1 reps to hit max load. 15 Minutes to find 1 Rep Max. Please squat in the squat rack.
As many reps in 2 mins each of:
-Push-ups
-Double unders (5:1 singles)
-Ab-mats sit-ups
-Strict press in seated position 45 lbs
2min rest between each activity
Review any missed skill work (assisted muscle-ups)
Strength WOD (optional/independent):
Find 1 Rep Max Back Squat
start warm up sets with 3 reps until no longer hitting 3 reps then switch to 1 reps to hit max load. 15 Minutes to find 1 Rep Max. Please squat in the squat rack.
Monday August 29, 2011
WOD:
5 Round for time:
15 Deadlift (185/135)
15 Toes to Bar
Skill practice: Muscle up technique or assisted muscle up technique
And it's just that easy:
http://www.youtube.com/watch?v=hbIM66lN80M&feature=related
Endurance WOD (independent/optional):
Choose ONE
Swim: 500m @ 85% effort
Bike: 12M at 100% effort (time trial)
Run: 10k @ 85% effort
Row: 2k @ 85% effort
5 Round for time:
15 Deadlift (185/135)
15 Toes to Bar
Skill practice: Muscle up technique or assisted muscle up technique
And it's just that easy:
http://www.youtube.com/watch?v=hbIM66lN80M&feature=related
Endurance WOD (independent/optional):
Choose ONE
Swim: 500m @ 85% effort
Bike: 12M at 100% effort (time trial)
Run: 10k @ 85% effort
Row: 2k @ 85% effort
Saturday, August 27 , 2011
HAPPY BIRTHDAY DIONNA!!!
Team WOD in her Honor at 1000!!! Be prepared to stay INDOORS at Halsey!
Friday August 26, 2011
WOD
Work through the chipper listed below
As far as possible in 3 mins
rest 1 min
Restart the chipper from the beginning and work through the chipper
as far as possible in 5 mins
rest 2 min
Work through the chipper listed below
As far as possible in 3 mins
rest 1 min
Restart the chipper from the beginning and work through the chipper
as far as possible in 5 mins
rest 2 min
Start at the beginning of the chipper again and work through the chipper
as far as possible in 10 mins.
*If you make it to the end before the ten minute cut off, then restart it from the beginning again until you reach 10 mins
Chipper:
30 Sumo Deadlift High Pull (75/45)
30 Lateral bar hops (jumping over and back is one jump)
30 Abmat sit-ups
30 Box jumps
30 Push-ups
30 Toes to bar
30 Supermans
30 Push Press (75/45)
30 Push-ups
30 Toes to bar
30 Supermans
30 Push Press (75/45)
Skill practice: Overhead squat with PVC, 45# bar, and then 65#.
THERE WILL BE A BIRTHDAY TEAM WOD ON SATURDAY AT 10AM!!
THERE WILL BE A BIRTHDAY TEAM WOD ON SATURDAY AT 10AM!!
Wednesday, August 124, 2011
Drew's Goodbye WOD
and in his honor - Drew's first WOD at NAF Atsugi:
MILE OF FUN!
400m Walking Lunge
400m Farmers Carry (35/25)
400m MedBall Run
400m Sprint
I promise to go easy on your legs the rest of the week!
Tuesday, August 23, 2011
Skill practice and coaching: Double unders
WOD:
15 min amrap
10 pistols
15 one arm dumbbell swings (35/20)
20 double unders
Than dedicate the rest of the class time or available time to foam rolling and mobility work.
WOD:
15 min amrap
10 pistols
15 one arm dumbbell swings (35/20)
20 double unders
Than dedicate the rest of the class time or available time to foam rolling and mobility work.
Monday August 22, 2011
Welcome to the week:
Hero WOD:
"Coe"
Ten rounds for time of:
10 Reps Thruster, 95/65 lbs
10 Ring push-ups
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.
Hero WOD:
"Coe"
Ten rounds for time of:
10 Reps Thruster, 95/65 lbs
10 Ring push-ups
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.
Sunday, August 22, 2011
Sunday announcements!
Kids under 14 are not allowed in the Halsey gym or in the family workout room without adult supervision.
Kids are not allowed in the weight or cardio rooms at any time.
*****************************************
We have THREE fundraiser wods coming up in September!
Sept 3 - 31 Hero workout: http://31heroes.com/
Sept 10 - 9-11 Throwdown WOD: http://www.9-11throwdown.com/9-11-throwdown-wod.html
Sept 17 - Fight Gone Bad 6: http://sportsgrants.org/fgb6/
******************************************
If you are interested in running this, please message Melissa Gostage at: melissa@gostage.com with your info and she will get some teams signed up. Also let her know what distance you would like to run. The Ekiden consists of one 3K, one 2K and two 5K runs. If you already have formed your team and want her to sign you up, let her know your team members and team name.
Friday August 19, 2011
HAPPY BIRTHDAY MELISSA!!!!
WOD:
8 wall climbs
16 plate swings (45/35)
41 slamballs
70 overhead lunge steps with plate
41 slamballs
16 plate swings
8 wall climbs
For time
Strength WOD (optional)
Back Squat 5-5-5-5-5
We WILL HAVE a Saturday WOD! 0900!
Thursday, August 18, 2011
Happy Belated Birthday TIM!!!!
WOD:
10 min AMRAP:
5 Deadhang Pull-ups
10 Dynamic Push-ups with wallball.
15 Dumbbell swings (55/35)
Rest 2 mins, then:
10 min AMRAP:
30 Wallballs
30 Toes-to-Bar
Endurance WOD: (optional/independent)
Row: 4-8 x 500m, rest 1:00, hold each effort within 2-3 seconds
Wednesday, August 17, 2011
WOD:
12 min AMRAP:
400m run
5 Deadlifts (245/155)
Then:
Front plank on elbows
Side plank on right elbow, feet stacked
Side plank on left elbow, feet stacked
Bridge with right foot raised (arms crossed over chest)
Bridge with left foot raised (arms crossed over chest)
Find your max hold time in each position, add together for your score. Only 1 chance in each position!
12 min AMRAP:
400m run
5 Deadlifts (245/155)
Then:
Front plank on elbows
Side plank on right elbow, feet stacked
Side plank on left elbow, feet stacked
Bridge with right foot raised (arms crossed over chest)
Bridge with left foot raised (arms crossed over chest)
Find your max hold time in each position, add together for your score. Only 1 chance in each position!
Tuesday, August 16, 2011
WOD:
21-15-9
Thrusters (65/45)
Ring Rows
Handstand push-ups
Strength WOD: (optional/independent)
Bench Press 1 – 1 – 1
Strict Shoulder Press 1 – 1 – 1
*3 attempts to hit a 1 rep max effort. NO DIP on Shoulder Press. Everyone MUST have a spotter on Bench Press and if anyone touches the bar to help up its a NO REP. Please perform warm-ups rounds. DONOT jump into a 1 rep max with out practicing and warming up the motion*
21-15-9
Thrusters (65/45)
Ring Rows
Handstand push-ups
Strength WOD: (optional/independent)
Bench Press 1 – 1 – 1
Strict Shoulder Press 1 – 1 – 1
*3 attempts to hit a 1 rep max effort. NO DIP on Shoulder Press. Everyone MUST have a spotter on Bench Press and if anyone touches the bar to help up its a NO REP. Please perform warm-ups rounds. DONOT jump into a 1 rep max with out practicing and warming up the motion*
Monday August 15, 2011
WOD
This is our benchmark WOD for the Lifestyle Challenge :)
THREE Rounds for time OF the following:
400M Run
3 rounds of:
"Cindy"
5 Pull-ups
10 Push-ups
15 Squats
*please note - you will end up performing NINE rounds of "Cindy" total and 1200m of running total! If you are participating in the challenge, you will need to use the exact same scaling. So if you used a green band, you will have to use that again. If you did push-ups on your knees - you have to do that again!*
This wod looks like this:
400m RUN (start inside halsey or on the lifting platform if performing on the rogue bars)
-5 Pull-ups
-10 Push-ups
-15 Squats
-5 Pull-ups
-10 Push-ups
-15 Squats
-5 Pull-ups
-10 Push-ups
-15 Squats
400m RUN
-5 Pull-ups
-10 Push-ups
-15 Squats
-5 Pull-ups
-10 Push-ups
-15 Squats
-5 Pull-ups
-10 Push-ups
-15 Squats
400mRUN
-5 Pull-ups
-10 Push-ups
-15 Squats
-5 Pull-ups
-10 Push-ups
-15 Squats
-5 Pull-ups
-10 Push-ups
-15 Squats
Time
This is our benchmark WOD for the Lifestyle Challenge :)
THREE Rounds for time OF the following:
400M Run
3 rounds of:
"Cindy"
5 Pull-ups
10 Push-ups
15 Squats
*please note - you will end up performing NINE rounds of "Cindy" total and 1200m of running total! If you are participating in the challenge, you will need to use the exact same scaling. So if you used a green band, you will have to use that again. If you did push-ups on your knees - you have to do that again!*
This wod looks like this:
400m RUN (start inside halsey or on the lifting platform if performing on the rogue bars)
-5 Pull-ups
-10 Push-ups
-15 Squats
-5 Pull-ups
-10 Push-ups
-15 Squats
-5 Pull-ups
-10 Push-ups
-15 Squats
400m RUN
-5 Pull-ups
-10 Push-ups
-15 Squats
-5 Pull-ups
-10 Push-ups
-15 Squats
-5 Pull-ups
-10 Push-ups
-15 Squats
400mRUN
-5 Pull-ups
-10 Push-ups
-15 Squats
-5 Pull-ups
-10 Push-ups
-15 Squats
-5 Pull-ups
-10 Push-ups
-15 Squats
Time
Friday August 12, 2011
Tabata Double D's
Sumo Deadlift High Pull (75/55)
Double Unders
Sumo Deadlift High Pull
Double Unders
Complete 20 seconds of work, coupled
with 10 seconds of rest for 8 intervals
of SDHP before moving onto the double
unders, Complete a total of 32 intervals.
Your score will be the lowest number of
repetitions you completed over an 8 interval
cycle, @ the end you should have 4 numbers
to add together for your overall score.
THERE WILL BE A SATURDAY WOD - 0900!
Sumo Deadlift High Pull (75/55)
Double Unders
Sumo Deadlift High Pull
Double Unders
Complete 20 seconds of work, coupled
with 10 seconds of rest for 8 intervals
of SDHP before moving onto the double
unders, Complete a total of 32 intervals.
Your score will be the lowest number of
repetitions you completed over an 8 interval
cycle, @ the end you should have 4 numbers
to add together for your overall score.
THERE WILL BE A SATURDAY WOD - 0900!
Thursday, August 11, 2011
World-Class Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman
~Greg Glassman
WOD:
(LEARN AND PLAY NEW SPORTS)
HOOVERBALL!!!!
WE NEED AT LEAST 6 PEOPLE TO PLAY!!! - PLEASE DON'T SKIP THIS WOD!
Please meet at the sand volleyball courts behind Ranger gym! Do NOT meet at Halsey!
http://library.crossfit.com/free/pdf/06_03_Hoover_Ball.pdf
Rules:
http://www.hooverassociation.org/newsevents/hooverball/hooverball_rules.php
Once we get the hang of regular Hooverball, we will put in a crossfit twist:
Using Volleyball scoring and a 10lb or 14 lb ball, each team will get to choose a new rule for every 5 points that are earned. Games are played to 15 points total and rally scoring is used (every time the other team drops the ball a point is awarded regardless of who served)
Example of rules that could be made:
-Every time a points is scored, the other team has to do a burpee
-Every time a ball doesn't make it over the net, the other team has to do 5 pushups
- I think you get the idea
WOD:
11 minute AMRAP:
3 Handstand push-ups
5 Burpees
7 Ab mat sit-ups
9 Wallball Cleans (20/14)
Strength WOD(optional/independent):
Front Squat
5 @40%, 5 @50%, 5@60%
5 @40%, 5 @50%, 5@60%
Mobility WOD:
Episode 102/365: Shoulder Relationships 2: The movers
Tuesday, August 9, 2011
WOD:
Pick one based on your skill and comfort level:
Push Press 5-5-5-5-5
or
Push Jerk 5-5-5-5-5
Gymnastics WOD for fun:
3 ROUNDS for QUALITY:
Mobility WOD: (Highly Recommended)
Episode 101/365: Shoulder Relationships–Soft Tissue
1. Posterior shoulder stretch by pulling across with band
2. Levator Scapula stretch with band
3. Upper Trapezius stretch with band
4. Lacrosse ball to pec minor
Endurance WOD (Optional/Independent)
Bike: 3-7 x 1k Time trail, spin/rest 2:00
Run: 3-7 x 400m, rest 1:00, hold each effort within 2-3 seconds
Row:3-7 x 500m, rest 1:00, hold each effort within 2-3 seconds
Pick one based on your skill and comfort level:
Push Press 5-5-5-5-5
or
Push Jerk 5-5-5-5-5
Gymnastics WOD for fun:
3 ROUNDS for QUALITY:
Mobility WOD: (Highly Recommended)
Episode 101/365: Shoulder Relationships–Soft Tissue
1. Posterior shoulder stretch by pulling across with band
2. Levator Scapula stretch with band
3. Upper Trapezius stretch with band
4. Lacrosse ball to pec minor
Endurance WOD (Optional/Independent)
Bike: 3-7 x 1k Time trail, spin/rest 2:00
Run: 3-7 x 400m, rest 1:00, hold each effort within 2-3 seconds
Row:3-7 x 500m, rest 1:00, hold each effort within 2-3 seconds
Monday, August 8, 2011
This week is a recovery week. You have all worked very hard the past 2 weeks, and the end of our 9 week challenge is right around the corner! Have fun this week, wod and recover. Work on mobility you have been neglecting, or some skills with your extra time! (double unders, wall climbs, pull-ups, handstands, muscle-ups, for example)
WOD:
200m run (Each 200m run will be around the two buildings by PSD)
20 walking lunges (20 each leg)
200m run
20 V sit-ups
200m run
20 push ups
200m run
For time.
Then:
Click:Mobility WOD
Strength WOD:
Back Squat
5 @40%, 5 @50%, 5@60%
WOD:
200m run (Each 200m run will be around the two buildings by PSD)
20 walking lunges (20 each leg)
200m run
20 V sit-ups
200m run
20 push ups
200m run
For time.
Then:
Click:Mobility WOD
Strength WOD:
Back Squat
5 @40%, 5 @50%, 5@60%
Friday, August 5, 2011
Happy Belated Birthday Michelle!
WOD:
3 Rounds for time:
7 Deadlifts (95/135)
17 sit-ups
83 crisscross single jump-rope
Strength WOD:
Strict Press: 5 reps @ 75%, 3 reps @ 85%, 1 rep @ 95%
Thursday, August 4, 2011
You guys are doing AWESOME on our named wods week! Don't worry - I will slow it down a bit next week to allow you to recover!
WOD:
"Chelsea"
Every minute, on the minute, perform 5 pull-ups, 10 push-ups, and 15 squats.
Can you continue for thirty minutes? Twenty? How about 10?
Scaling options: You may only use a band if you have mastered the kipping banded pull-up. No help getting into and out of the band, so keep this in mind for your set-up and if you truly want to use a band. Otherwise please scale to jumping pull-ups.
You MUST use a wallball under you for your air squats.
If you have had to use knee push-ups for ANY wod within the last 2 months, I highly recommend scaling to knee push-ups from the beginning of this wod.
Endurance WOD:
Run 5K at 85% perceived effort
Swim 500m at 85% perceived effort
Bike 20K at 85% perceived effort
WOD:
"Chelsea"
Every minute, on the minute, perform 5 pull-ups, 10 push-ups, and 15 squats.
Can you continue for thirty minutes? Twenty? How about 10?
Scaling options: You may only use a band if you have mastered the kipping banded pull-up. No help getting into and out of the band, so keep this in mind for your set-up and if you truly want to use a band. Otherwise please scale to jumping pull-ups.
You MUST use a wallball under you for your air squats.
If you have had to use knee push-ups for ANY wod within the last 2 months, I highly recommend scaling to knee push-ups from the beginning of this wod.
Endurance WOD:
Run 5K at 85% perceived effort
Swim 500m at 85% perceived effort
Bike 20K at 85% perceived effort
Wednesday, August 3, 2011
WOD:
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Strength WOD: (optional and independent)
Front Squat
5 reps @ 75% 1 rep max
3 reps @ 85% 1 rep max
1 rep @ 95% 1 rep max
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Strength WOD: (optional and independent)
Front Squat
5 reps @ 75% 1 rep max
3 reps @ 85% 1 rep max
1 rep @ 95% 1 rep max
Episode 298/365: Knee Survival Tactics for My Helo Based Super Hero Friends
Tuesday, August 2, 2011
There is a new warm-up on the board!!!
WOD:
"Elizabeth"
For Time:21-15-9 reps of:
Clean (135#/95#)
Ring dips
Skill: Crisscross jumpropes x 5 mins - have fun playing with your new jump-ropes!
Kriss Kross
Criss cross
Endurance WOD: (optional)
3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery
Pick ONE
Swim: 3-7 x 200m hold within 3-5 seconds
Bike: 3-7 x 5 min, spin/rest 3:00-4:00, hold highest distance possible across efforts
Run: 3-6 x 1200m, 2:00-3:00 rest, hold within 3-5 seconds
Row: 3-6 x 1500m, 2:00-3:00 rest, hold within 3-5 seconds
WOD:
"Elizabeth"
For Time:21-15-9 reps of:
Clean (135#/95#)
Ring dips
Skill: Crisscross jumpropes x 5 mins - have fun playing with your new jump-ropes!
Kriss Kross
Criss cross
Endurance WOD: (optional)
3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery
Pick ONE
Swim: 3-7 x 200m hold within 3-5 seconds
Bike: 3-7 x 5 min, spin/rest 3:00-4:00, hold highest distance possible across efforts
Run: 3-6 x 1200m, 2:00-3:00 rest, hold within 3-5 seconds
Row: 3-6 x 1500m, 2:00-3:00 rest, hold within 3-5 seconds
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