Thursday, December 1, 2011
Heavy Fran
15-12-9
Thrusters (95/135)
Pullups (deadhang/35#)
Hold a 35# DB between your feet
OR
Fran
21-15-9
Thrusters (65/95)
Pullups
Love you guys! Happy December!
Tuesday, November 29, 2011
A WOD:
10 Hang cleans (65/95#)
400 m run
20 Hang cleans
800 m run
30 Hang cleans
1200 m run
B WOD:
10 wall ball cleans
400 m run
20 wall ball cleans
800 m run
30 wall ball cleans
1200 m run
TWO MORE DAYS LEFT ON THE 30,000 M ROW CHALLENGE. (and no you may not take meters from rowers that have gone beyond the 30,000 already)
A WOD:
10 Hang cleans (65/95#)
400 m run
20 Hang cleans
800 m run
30 Hang cleans
1200 m run
B WOD:
10 wall ball cleans
400 m run
20 wall ball cleans
800 m run
30 wall ball cleans
1200 m run
TWO MORE DAYS LEFT ON THE 30,000 M ROW CHALLENGE. (and no you may not take meters from rowers that have gone beyond the 30,000 already)
Monday, November 21, 2011
Double Under Delight
A WOD
3 min DU
3 min ab-mat situps
2.5 min DU
2.5 min ab-mat situps
2 min DU
2 min ab-mat situps
1 min DU
1 min ab-mat situps
B WOD
3 min single jumps
3 min ab-mat situps
2.5 min single jumps
2.5 min ab-mat situps
2 min single jumps
2 min ab-mat situps
1 min single jumps
1 min ab-mat situps
Score: Total reps of DU/singles and total reps of situps (two numbers)
Skill Work: Deadlift 3-3-3 (DO YOUR SKILL WORK AND WRITE IT DOWN!)
Saturday, November 19, 2011
PARTNER WOD @ 1000. The weather is going to suck, so we will be inside Halsey Gym.
Friday, November 18, 2011
DIRTY THIRTY (CFKP VERSION)
A WOD
Complete 30 reps of the following exercises in order for time:
Wallball (20#/14#)
Pullups
Straight-leg deadlift (95#/65#)
Abmat situps
Box Jump (24"/20")
Hang clean (95#/65#)
Supermans
Back Squat (95#/65#)
Pushups (games style)
DU's (or 150 singles)
Dumbell swings (55#/35#)
B WOD
Complete 30 reps of:
Wallball
Jumping Pullups
Abmat situps
Supermans
Step ups (20")
Pushups
Air squats
Single unders (150)
PLAN FOR AN INDOOR WOD ON SAT @ 1000.
A WOD
Complete 30 reps of the following exercises in order for time:
Wallball (20#/14#)
Pullups
Straight-leg deadlift (95#/65#)
Abmat situps
Box Jump (24"/20")
Hang clean (95#/65#)
Supermans
Back Squat (95#/65#)
Pushups (games style)
DU's (or 150 singles)
Dumbell swings (55#/35#)
B WOD
Complete 30 reps of:
Wallball
Jumping Pullups
Abmat situps
Supermans
Step ups (20")
Pushups
Air squats
Single unders (150)
PLAN FOR AN INDOOR WOD ON SAT @ 1000.
Thursday, November 17, 2011
CHERRY-PICKER'S DELIGHT
A WOD
Men: Max reps bodyweight bench press x 2
Women: Max reps half-bodyweight bench press x 2
No timed rest period. All lifters cycle through 2 times.
Score best attempt.
B WOD
For time:
100/50 Absolutely perfect-form pushups. Chest and thighs should touch the deck at the bottom.
Then...
A AND B WOD:
10 X 100m sprint
Rest 90 sec between each attempt.
Score fastest time.
Non runners:
5 X 200m row
Rest 3 min between attempts -or- continuously cycle through each person 5 times.
Score fastest time.
Notes:
-Make sure you warm up thoroughly before attempting the bench press.
-Showing up early is authorized!
-Rowing is only reserved for those people with running related injuries.
-This is not an indirect way of me determining everyone's weight.
-Puking is authorized.
A WOD
Men: Max reps bodyweight bench press x 2
Women: Max reps half-bodyweight bench press x 2
No timed rest period. All lifters cycle through 2 times.
Score best attempt.
B WOD
For time:
100/50 Absolutely perfect-form pushups. Chest and thighs should touch the deck at the bottom.
Then...
A AND B WOD:
10 X 100m sprint
Rest 90 sec between each attempt.
Score fastest time.
Non runners:
5 X 200m row
Rest 3 min between attempts -or- continuously cycle through each person 5 times.
Score fastest time.
Notes:
-Make sure you warm up thoroughly before attempting the bench press.
-Showing up early is authorized!
-Rowing is only reserved for those people with running related injuries.
-This is not an indirect way of me determining everyone's weight.
-Puking is authorized.
Wednesday, November 16, 2011
Today we say goodbye to a very good friend, Gladys. She and her husband will be returning to the states this weekend. Gladys has been a great part of CFKP since starting with us. She has improved in leaps and bounds since she first started and has now taken on a role of mentor to many of our new people. She has learned how to tough out all of those tough wods with grace and especially caring for the people suffering around her! We all wish you the best, Gladys, in the furutre. You will be missed so much! I hope you knock their socks off in the states when you return! We love you lady!
In her honor:
WOD:
3 Rounds for 10 mins of:
DODGEBALL !!!
Penalty activities include:
Round 1:
10 Dumbbell swings (25/35)
10 Air squats
10 Ab mat sit-ups
10 Ball-slams
10 Grasshoppers
10 Step-ups (10 on each leg)
10 Grasshoppers
10 Step-ups (10 on each leg)
Round 2
10 Push-ups
Round 3
10 Walking lunges
10 Wall ball sit-ups
10 Back extensions (super-mans)
10 Handstand push-ups
10 Jumping lunges (10 on each leg)
10 Wall ball sit-ups
10 Back extensions (super-mans)
10 Handstand push-ups
10 Jumping lunges (10 on each leg)
Round 3
10 Burpees
10 Box-jumps
10 jumping squats
10 V sit-ups
10 Pull-ups
10 Wall-balls
10 Pull-ups
10 Wall-balls
If there are not enough people to field two teams for dodgeball:
10 min AMRAP of
15 Push-ups
Rest 2 mins then:
10 min AMRAP of
THEN,
15 Dumbbell swings (25/35)
15 Wall-ball sit-up
Rest 2 mins then:
10 min AMRAP of
15 Back extensions (super-mans)
15 Burpees
15 Ball-slams
THEN,
Immediately Run 400m
Tuesday, November 15, 2011
TABATA TUESDAY
Tabata Mash-up for 8 intervals:
A WOD
Hang Clean (95#/65#)
Ring Dips
Rest 1 min
Push Press (95#/65#)
T2B
Rest 1 min
Back Squat (95#/65#)
HSPU
Rest 1 min
Ground to Overhead (95#/65#)
Pull up
B WOD (use same rest interval)
Medball Clean
Pushups
Strict press (45#)
K2E or Knee Raises
Air Squats
Pike Pushups
Strict press (45#)
Jumping Pullup
Notes:
- 1 bar per person. Use the same weight for each exercise.
- Complete each pair of exercises together before moving to the next set. For example, the first interval do cleans for 20 sec, then 10 sec rest. Then do ring dips for 20 sec, 10 sec rest for the 2nd interval. Alternate between the two until you complete 8 total intervals (each exercise 4 times). Rest 1 min, then move to the next set of exercises.
Go cool down on the C2 Rower. You should be half way to 30k.
Tabata Mash-up for 8 intervals:
A WOD
Hang Clean (95#/65#)
Ring Dips
Rest 1 min
Push Press (95#/65#)
T2B
Rest 1 min
Back Squat (95#/65#)
HSPU
Rest 1 min
Ground to Overhead (95#/65#)
Pull up
B WOD (use same rest interval)
Medball Clean
Pushups
Strict press (45#)
K2E or Knee Raises
Air Squats
Pike Pushups
Strict press (45#)
Jumping Pullup
Notes:
- 1 bar per person. Use the same weight for each exercise.
- Complete each pair of exercises together before moving to the next set. For example, the first interval do cleans for 20 sec, then 10 sec rest. Then do ring dips for 20 sec, 10 sec rest for the 2nd interval. Alternate between the two until you complete 8 total intervals (each exercise 4 times). Rest 1 min, then move to the next set of exercises.
Go cool down on the C2 Rower. You should be half way to 30k.
Monday, November 14, 2011
I LOVE THIS BAR
Skillwork: Deadlift clinic
A WOD
Every minute on the minute, for 15 min:
1 deadlift (go as heavy as possible*)
5 games style pushups
B WOD
15 min AMRAP:
15 airsquats
5 games style pushups
*Notes:
- Equipment is limited and we may need to run several heats per class. Show up ON TIME and ready to work.
- You must be proficient at deadlifting to attempt the A WOD. If you're not sure, ask the coach.
- Do not select your 1RM max for the deadlift. Choose a weight that's approx. 80% of 1RM.
Monday motivation (and because CrossFit girls are hot)...
http://media.crossfit.com/cf-video/CrossFit_UFCHoustonWomenHighlights.wmv
Skillwork: Deadlift clinic
A WOD
Every minute on the minute, for 15 min:
1 deadlift (go as heavy as possible*)
5 games style pushups
B WOD
15 min AMRAP:
15 airsquats
5 games style pushups
*Notes:
- Equipment is limited and we may need to run several heats per class. Show up ON TIME and ready to work.
- You must be proficient at deadlifting to attempt the A WOD. If you're not sure, ask the coach.
- Do not select your 1RM max for the deadlift. Choose a weight that's approx. 80% of 1RM.
Monday motivation (and because CrossFit girls are hot)...
http://media.crossfit.com/cf-video/CrossFit_UFCHoustonWomenHighlights.wmv
Saturday, November 12, 2011
PARTNER WOD @ 1000
Find a partner of similar skill level.
For time:
1 mile run (run on the outside of the track for 4 laps)
200 partner wallballs (split between your partner)
50 burpees (each person)
1 mile run
Rules:
- Complete each exercise in order with your partner.
- For every drop of the ball, or stop to rest, add 5 burpees to your required total.
- 1 mile run must be completed with your partner.
Find a partner of similar skill level.
For time:
1 mile run (run on the outside of the track for 4 laps)
200 partner wallballs (split between your partner)
50 burpees (each person)
1 mile run
Rules:
- Complete each exercise in order with your partner.
- For every drop of the ball, or stop to rest, add 5 burpees to your required total.
- 1 mile run must be completed with your partner.
Friday, November 11, 2011
Happy Veterans Day!
NO WOD TODAY. Give your legs a day off.
There will be a Saturday WOD at 1000.
NO WOD TODAY. Give your legs a day off.
There will be a Saturday WOD at 1000.
Thursday, November 10, 2011
WODS GOIN ON
Class Times: 0830*, 1630, 1730
Skillwork
Muscleup progression clinic.
Be warmed up and ready to work EXACTLY at class start time.
A WOD:
For Time:
50 Abmat situps
1 Muscleup
40 Abmat situps
2 Muscleups
30 Abmat situps
3 Muscleups
20 Abmat situps
4 Muscleups
10 Abmat situps
5 Muscleups
Substitute 5 pullups and 5 ring dips for 1 muscleup.
B WOD:
15 Min AMRAP:
10 Jumping Pullups
10 Pushups
10 Abmat situps
Get your fanny on the C2 Rower!
Class Times: 0830*, 1630, 1730
Skillwork
Muscleup progression clinic.
Be warmed up and ready to work EXACTLY at class start time.
A WOD:
For Time:
50 Abmat situps
1 Muscleup
40 Abmat situps
2 Muscleups
30 Abmat situps
3 Muscleups
20 Abmat situps
4 Muscleups
10 Abmat situps
5 Muscleups
Substitute 5 pullups and 5 ring dips for 1 muscleup.
B WOD:
15 Min AMRAP:
10 Jumping Pullups
10 Pushups
10 Abmat situps
Get your fanny on the C2 Rower!
Wednesday, November 9, 2011
BIN WODDIN
Class Times: 1630
A and B WOD
For Time:
50 C2B pullups
50 Burpees
50 DBS (55#/35#)
50 T2B
Glossary:
C2B- "Chest To Bar"
DBS- "Dumbell Swings"
T2B- "Toes To Bar"
Get in the gym on your own time and start rowing! You should be around 8k to be on schedule to finish 30k by the end of the month. Some of you haven't started yet (Doc).
Class Times: 1630
A and B WOD
For Time:
50 C2B pullups
50 Burpees
50 DBS (55#/35#)
50 T2B
Glossary:
C2B- "Chest To Bar"
DBS- "Dumbell Swings"
T2B- "Toes To Bar"
Get in the gym on your own time and start rowing! You should be around 8k to be on schedule to finish 30k by the end of the month. Some of you haven't started yet (Doc).
Tuesday, November 8, 2011
TABATA TUESDAY
Class Times: 1630
A and B WOD
Alternate between the following for 8 rounds:
Ring Rows (20 sec of work, 10 sec rest)
Wallball (20 sec of work, 10 sec rest)
Complete both exercises for 1 round.
Then:
3 X max handstand hold
2 min rest between attempts
Class Times: 1630
A and B WOD
Alternate between the following for 8 rounds:
Ring Rows (20 sec of work, 10 sec rest)
Wallball (20 sec of work, 10 sec rest)
Complete both exercises for 1 round.
Then:
3 X max handstand hold
2 min rest between attempts
Monday November 7, 2011
Schedule: Mon, November 7: 1630, 1730
A and B WOD:
Every minute on the minute (EMOTM)
for 20 mins or until failure ...
Back Squat x 5 reps (@70% of your 1 rep max)
A and B WOD:
Every minute on the minute (EMOTM)
for 20 mins or until failure ...
Back Squat x 5 reps (@70% of your 1 rep max)
Friday, November 4, 2011
Class times: 0830
A and B wod:
Press 5,5,3,3,2,1
Don't forget to work on the November 30K Row Feat of Strength!!
A and B wod:
Press 5,5,3,3,2,1
Don't forget to work on the November 30K Row Feat of Strength!!
Thursday, November 3, 2011
Class times: 1630
A wod:
20 min AMRAP
3 wallclimbs
10 up/downs*
15 TTB
20 grasshoppers (see last weeks Mainsite post for an explanation of up/downs and grasshoppers)
B wod:
20 min AMRAP:
5 pushups
10 up/downs*
15 knee ups
20 grasshoppers
See for example of grasshoppers and up/downs
WOD Demo from CrossFit Maxim - video [wmv] [mov]
or refer to
http://www.crossfit.com/mt-archive2/007960.html
* I recommend that if you have back issues - be very careful with this movement; or you may consider subbing in regular burpees or a gymnastics style burpee Andrew taught a couple weeks ago.
A wod:
20 min AMRAP
3 wallclimbs
10 up/downs*
15 TTB
20 grasshoppers (see last weeks Mainsite post for an explanation of up/downs and grasshoppers)
B wod:
20 min AMRAP:
5 pushups
10 up/downs*
15 knee ups
20 grasshoppers
See for example of grasshoppers and up/downs
WOD Demo from CrossFit Maxim - video [wmv] [mov]
or refer to
http://www.crossfit.com/mt-archive2/007960.html
* I recommend that if you have back issues - be very careful with this movement; or you may consider subbing in regular burpees or a gymnastics style burpee Andrew taught a couple weeks ago.
Wednesday, November 2, 2011
GOOD NEWS! WE HAVE A CLASS TOMORROW!!! 1630 with Andrew!
Also added a 1630 to Thursday!! YAY!
Also added a 1630 to Thursday!! YAY!
A WOD:
5 Rounds for time:
400m run
10 L-pullups
B WOD
5 Rounds for time:
400m run
30 jumping pullups
Mobility WOD: Couch stretch (4 mins on each side)
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