A/B WOD:
NOT FOR TIME:
Deadlift 5-5-5-5-5 (work up to your heavy 5)
400m run or row in between sets
So it will look like this;
Deadlift 5 reps
400m
Deadlift 5 reps
400m
Deadlift 5 reps
400m
Deadlift 5 reps
400m
Deadlift 5 reps
0530 class - I will try to keep us inside as much as possible, but the 0830 and evening classes should dress appropriately for an outdoor WOD.
ANNOUNCEMENT
Starting Feb 6, the gym will have basketball on the court we are usually on from 3-4pm. This should not effect our classes, but I know some people go in to WOD early on their own. You will not be able to use that area during that time.
Tuesday, January 31, 2012
A/B WOD
5 min walking lunges
4 min RUN
3 min burpee broad jumps
2 min RUN
1 min bear crawl
For distance; estimate to the closest 200m.
Other fun stuff:
5 min walking lunges
4 min RUN
3 min burpee broad jumps
2 min RUN
1 min bear crawl
For distance; estimate to the closest 200m.
Other fun stuff:
Monday, January 30, 2012
A/B WOD
21,18,15,12,9,6,3
Db hang power clean
Db push press
Weight of choice
Women around 30 lbs, men around 45 lbs
You can not put the db's down, or you have to start over from the beginning! - so choose wisely!
WOD courtesy of Mt Baker Crossfit.
A/B WOD
21,18,15,12,9,6,3
Db hang power clean
Db push press
Weight of choice
Women around 30 lbs, men around 45 lbs
You can not put the db's down, or you have to start over from the beginning! - so choose wisely!
WOD courtesy of Mt Baker Crossfit.
Friday January 27, 2012
A WOD:
5 rounds for time of:
5 rounds for time of:
THEN
Work on a Goat (choose 1 or 2 movements to work on depending on the time left in class)
* Coaches, make sure that athletes don’t take this time to leave early. They are called Goats for a reason
http://www.youtube.com/watch?v=tYp1U8-c7h4 (sorry the embed feature of youtube hates me today)
Then go back a post a READ my shin splints blog post!
5 rounds for time of:
- 10 ring dips
- 10 burpees
5 rounds for time of:
- 10 stationary or bench dips
- 10 burpees
THEN
Work on a Goat (choose 1 or 2 movements to work on depending on the time left in class)
* Coaches, make sure that athletes don’t take this time to leave early. They are called Goats for a reason
- Double unders
- Pistols
- Handstand/handstand pushup
- L sits
http://www.youtube.com/watch?v=tYp1U8-c7h4 (sorry the embed feature of youtube hates me today)
Then go back a post a READ my shin splints blog post!
Shin Splints
Shin splint basics for the general crossfitter
A traditional “Shin splint” is commonly known in the medical community as “medial tibial stress syndrome” or MTSS. There is also “anterior shin splints/anterior compartment syndrome”. That nagging, hot pain on the front of the shin just OUTSIDE or lateral to the tibia (the shin bone) is usually considered Anterior Shin Splints. Just Inside or medial to the tibia is MTSS. It is thought that inflammation and tendonitis develops between the muscular attachments, the fascial connections, and the tibia bone. This can be mild, moderate, or severe, as is the case with tibial stress fractures and compartment syndrome.
Medial tibial stress syndrome is usually located on the medial aspect, about 3-12cm above the ankle bone (medial malleolus). It is thought that eccentric loading of the soleus, flexor hallicus longus, and flexor digitorum longus causes increased strain at the attachment sites along the tibia and fascial connections. This eccentric loading is pronounced for people with over pronation, therefore, controlling pronation is a common recommendation for treatment.
Anterior shin splints are usually 5 to 8 centimeters long and about 1 to 2 centimeters wide on the lateral side of the tibia. Certain crossfit activities including, broad jumping, box jumping, jump-rope and running up inclines, require excessive dorsiflexion of the ankle to clear the toe from the ground. The most commonly thought process with anterior shin splints is a lack of extensibility of the posterior ankle. This makes the anterior muscles have to work much harder to dorsiflex the ankle and overcome the tightness of the posterior muscles, such as the gastrocnemius and the soleus muscles.
Shin splints are also associated with bone stress fractures of the tibia. Most injuries that clinically seem to be stress fractures have what is called a region of pinpoint tenderness and extend in a horizontal direction versus up the shin. Your MD may choose an xray or bone scan if they feel your severe shin splints could be a stress fracture.
Shin splints has been associated with :
A traditional “Shin splint” is commonly known in the medical community as “medial tibial stress syndrome” or MTSS. There is also “anterior shin splints/anterior compartment syndrome”. That nagging, hot pain on the front of the shin just OUTSIDE or lateral to the tibia (the shin bone) is usually considered Anterior Shin Splints. Just Inside or medial to the tibia is MTSS. It is thought that inflammation and tendonitis develops between the muscular attachments, the fascial connections, and the tibia bone. This can be mild, moderate, or severe, as is the case with tibial stress fractures and compartment syndrome.
Medial tibial stress syndrome is usually located on the medial aspect, about 3-12cm above the ankle bone (medial malleolus). It is thought that eccentric loading of the soleus, flexor hallicus longus, and flexor digitorum longus causes increased strain at the attachment sites along the tibia and fascial connections. This eccentric loading is pronounced for people with over pronation, therefore, controlling pronation is a common recommendation for treatment.
Anterior shin splints are usually 5 to 8 centimeters long and about 1 to 2 centimeters wide on the lateral side of the tibia. Certain crossfit activities including, broad jumping, box jumping, jump-rope and running up inclines, require excessive dorsiflexion of the ankle to clear the toe from the ground. The most commonly thought process with anterior shin splints is a lack of extensibility of the posterior ankle. This makes the anterior muscles have to work much harder to dorsiflex the ankle and overcome the tightness of the posterior muscles, such as the gastrocnemius and the soleus muscles.
Shin splints are also associated with bone stress fractures of the tibia. Most injuries that clinically seem to be stress fractures have what is called a region of pinpoint tenderness and extend in a horizontal direction versus up the shin. Your MD may choose an xray or bone scan if they feel your severe shin splints could be a stress fracture.
Shin splints has been associated with :
- Over-pronation (associated more with MTSS)
- Muscular tightness of the Gastrocnemius and Soleus musculature.
- Running on concrete
- Running on cantilevered surfaces
- Training too hard/too fast
- Running on inclines
- Inappropriate shoe-ware. I would interpret this as worn out shoes, or lack of arch support when it is needed in a certain individual’s shoe, since nowhere could I find what was deemed “appropriate” for shin splints in general.
- muscular imbalance. This could be between the inverters and everters or the dorsiflexors and planatrflexors. Hip abduction weakness can also lead to overpronation during running, resulting in shin splints.
- Calcium deficiency has been correlated with shin splints
Treatment/prevention
If you find yourself a victim of this very painful condition you can try the following things...
1. Evaluate your training. Have your WODS included a significant increase in running or jumping patterns? If so, scale back.
2. Evaluate your training. Have you been running on concrete, curved surface or inclines recently? Vary your running surfaces as much as you vary your WODS. Grass/packed dirt/rubber track etc. Try running your routes the opposite direction.
3. Evaluate your mechanics while training. Take-off and landing mechanics for jumps are as important as running technique in crossfit. Are your heels on the box when you land? (they should be) Do your feet and knees cave in during your landing or takeoff? (they shouldn’t be). Even a subtle mechanical error multiplied by hundreds of reps can lead to injury very quickly.
http://michaelreid.typepad.com/michaelreid/2007/10/girls-and-knees.html
4.
Evaluate your feet. Are you a hard pronator? If so, you may
benefit from some arch support, even if it is the use of kinesiotape,
athletic tape, inserts, or an athletic shoe designed for pronators (barefoot running is not for everyone unfortunately). There are also great exercises you can perform to help address overpronation.
.
http://www.bostonrunningcompany.com/gaitanalysis.html
http://www.harmonypt.com/treatment/kinesio_taping/
5. ICE cupping! Ice the area of pain 1-3x a day with the ice cup method. Fill a small paper cup about two-thirds full, and freeze it until it is solid. Peel off the top of the cup so about 0.5 in. of ice is
showing. The remaining part of the cup is for you to hold on to. Massage the area in small circular motions for 8 minutes, or until you can no longer feel the ice.
6. Self myofasical release. Make an effort to regularly foam roll your lower leg several time a week. One of the best resources I would recommend in Kstar at Mobilitywod.com. Here is one of his posts specific to shin splints:
6. Self myofasical release. Make an effort to regularly foam roll your lower leg several time a week. One of the best resources I would recommend in Kstar at Mobilitywod.com. Here is one of his posts specific to shin splints:
7. Strengthen the inverters and everters of the ankle. Strengthen the hip abductors. Google it. :)
8. Stretching and mobility word to increase dorsiflexion ROM. 3x a day for at least 30 secs although I recommend 2 mins for each stretch. Also involve the big toe, by gently stretching it up into dorsiflexion. Check out prostretchers for a nifty tool to help with this. We have one! Have you seen it? Can you find it? Hint: It's blue.
9. Most important!!! (I always think of this as common sense, but alas, it is not) If it hurts, DO NOT DO IT! You know that "injury" hurt and "intensity" hurt FEELS quite different. If your body is telling you that you are irritating an injury. YOU ARE. It will be more difficult and take longer to recover from an injury you do not honor. REST.
Thursday, January 26, 2012
HAPPY BIRTHDAY JAKE!!!
A WOD:
“Lumberjack 20″
20 Deadlifts (275/185)
Run 400m
20 KB Swings (70/50)
Run 400m
20 Overhead Squats (115/75)
Run 400m
20 Burpees
Run 400m
20 Chest to Bar Pullups
Run 400m
20 Box Jumps (24/20)
Run 400m
20 DB Squat Cleans (35/25)
Run 400m
Run 400m
20 KB Swings (70/50)
Run 400m
20 Overhead Squats (115/75)
Run 400m
20 Burpees
Run 400m
20 Chest to Bar Pullups
Run 400m
20 Box Jumps (24/20)
Run 400m
20 DB Squat Cleans (35/25)
Run 400m
**please scale responsibly on those deadlifts - you know who you are***
B WOD:
20 Deadlifts
Run 400m
20 KB Swings
Run 400m
20 Burpees
Run 400m
20 Jumping Pullups
Run 400m
20 Box Jumps
Run 400m
20 Wallball cleans
Run 400m
Run 400m
20 KB Swings
Run 400m
20 Burpees
Run 400m
20 Jumping Pullups
Run 400m
20 Box Jumps
Run 400m
20 Wallball cleans
Run 400m
Wednesday, Jan 25, 2012
A/B WOD:
10 min AMRAP
10 Handstand pushups
20 Grasshoppers
30 Reverse Lunge; 15 each leg (see http://www.youtube.com/watch?v=h1uSm-0qE9Q)
THEN:
For Quality:
Overhead squat 5-5-5
Focus on quality of movement with a moderate weight
10 min AMRAP
10 Handstand pushups
20 Grasshoppers
30 Reverse Lunge; 15 each leg (see http://www.youtube.com/watch?v=h1uSm-0qE9Q)
THEN:
For Quality:
Overhead squat 5-5-5
Focus on quality of movement with a moderate weight
Tuesday, January 24, 2012
A WOD
Five rounds for time of:
12 Dumbbell Thrusters
12 Toes-to Bar
For time
B WOD
Five rounds for time of:
12 Wallball shots
12 Ab-mat sit-ups
For time
Scale as appropriate to wallball front squats or air squats
Monday, January 23, 2012
A/B WOD:
100 Single jump-rope
10 Box Jumps
80 singles
20 Box Jumps
60 singles
30 Box Jumps
40 singles
40 Box Jumps
20 Singles
50 Box jumps
Each time you miss a single-under - drop and perform 5 push-ups before moving on.
For time
I miss you guys!!
Cindy
100 Single jump-rope
10 Box Jumps
80 singles
20 Box Jumps
60 singles
30 Box Jumps
40 singles
40 Box Jumps
20 Singles
50 Box jumps
Each time you miss a single-under - drop and perform 5 push-ups before moving on.
For time
Episode 357/365: Baby Mommas, Double Unders, Bladder Control, and a Little Bit of Pee?
I miss you guys!!
Cindy
Saturday, January 21, 2012
NO TEAM WOD
Find time to do some strength work this weekend or do some active recovery after a difficult week of WODs. Since we do little work on the C2 rower, go row 5k at a moderate pace.
Find time to do some strength work this weekend or do some active recovery after a difficult week of WODs. Since we do little work on the C2 rower, go row 5k at a moderate pace.
Friday, January 20, 2012
BARFOLEMEW
A/B WOD
3 Rounds for time:
15 DB swings (55/35)
25 box jumps (24/20)
4 suicides
Notes:
A/B WOD
3 Rounds for time:
15 DB swings (55/35)
25 box jumps (24/20)
4 suicides
Notes:
- 90% chance of crap weather. Keep it inside.
- Suicide starts at basketball baseline and consists of 4 individual sprints, each one line farther than the last, with last sprint the full length of the court and back. This completes 1 suicide.
- Box jump variations here: http://youtu.be/UweKybOuivA
- Dumbell swing standards: http://youtu.be/rJqPgV681Hg
Thursday, January 19, 2012
ON THE EIGHTS
A WOD
Emotm for up to 20 min:
3 strict press @ 80% 1RM
Stop when you can no longer complete the reps within the minute.
Then...
8 min AMRAP:
8 push press (95/65)
8 hand-release pushups
B WOD
5 x 3 Strict press
Then...
8 min AMRAP:
8 strict press
8 pushups
Notes:
A WOD
Emotm for up to 20 min:
3 strict press @ 80% 1RM
Stop when you can no longer complete the reps within the minute.
Then...
8 min AMRAP:
8 push press (95/65)
8 hand-release pushups
B WOD
5 x 3 Strict press
Then...
8 min AMRAP:
8 strict press
8 pushups
Notes:
- If you don't know your 1RM, pick a weight you know you can press about 6 times.
- You will need to reduce the weight for the 8 min AMRAP.
- B WOD group: use moderate weight to emphasize form vs intensity.
- Difference between strict press, push press, and push jerk (because you always ask): http://youtu.be/gTu8QWrLtUM
- Common faults here: http://youtu.be/551X5Bf_AOY
Wednesday, January 18, 2012
NO 0830 COACHED WOD TODAY.
POWER CINDY
20 Min AMRAP:
3 C2B Pullups
6 Ring Dips
9 jumping air squats
Notes:
POWER CINDY
20 Min AMRAP:
3 C2B Pullups
6 Ring Dips
9 jumping air squats
Notes:
- For B WOD group, coaches can scale to jump/band pullups, regular pushups, normal squats as needed. You can keep same rep count or do the normal Cindy 5/10/15 rep count.
- Ring dip standards: http://youtu.be/DHTAAutmlJY
- Jump squat standards: squat below parallel, hips fully open, feet leave ground
- Jump squat demo: http://youtu.be/gijGpRSA9FI
Tuesday, January 17, 2012
BACK TO THE GRIND
A WOD
21,15,9 reps for time of:
Power clean (135/95)
T2B
B WOD
21,15,9 reps for time of:
Med ball clean (20,14)
K2E -or- knee raises
Notes:
A WOD
21,15,9 reps for time of:
Power clean (135/95)
T2B
B WOD
21,15,9 reps for time of:
Med ball clean (20,14)
K2E -or- knee raises
Notes:
- Med ball clean demo: http://youtu.be/ON5l7xDUVns
- Power clean demo: http://youtu.be/mCUmi2oqlvA
- You will likely be outside. Dress warm!
Monday, January 16, 2012
1000 Holiday WOD
15 Min AMRAP:
200m run
10 burpees
20 DU
Rest 3 min
For Time:
1 mile run (4 laps on the outside of the track)
Notes:
15 Min AMRAP:
200m run
10 burpees
20 DU
Rest 3 min
For Time:
1 mile run (4 laps on the outside of the track)
Notes:
- Meet outside at the track. Bring your ropes (and extras if you have any).
- Running made easy here: http://www.goodformrunning.com/
- Even Mikko sucked at double unders: http://youtu.be/1s_XAq0Ubts
Sunday, January 15, 2012
Rest Day
1000 WOD ON MONDAY. HALSEY GYM WILL BE CLOSED SO WE WILL MEET ON THE TRACK. BRING YOUR JUMP ROPES.
1000 WOD ON MONDAY. HALSEY GYM WILL BE CLOSED SO WE WILL MEET ON THE TRACK. BRING YOUR JUMP ROPES.
Saturday, January 14, 2012
1000 @ HALSEY GYM: DODGEBALL GAME WITH COACH T-BONE!
Find time this weekend to complete...
Independent strength WOD:
Back Squat
3,3,3,3,3
Notes:
Find time this weekend to complete...
Independent strength WOD:
Back Squat
3,3,3,3,3
Notes:
- Back squat variation demo (wmv): http://media.crossfit.com/cf-video/CrossFit_WOD120112_AF_LipsonBSquat.wmv
- Back squat variation demo (mov): http://media.crossfit.com/cf-video/CrossFit_WOD120112_AF_LipsonBSquat.mov
- Not a coached WOD. Be careful!
Friday, January 13, 2012
Strength:
For the first 15 minutes of class, perform:
3 x 3 Parallete HSPU
Advanced: Try and reach full depth (to the shoulder).
Intermediate: If you are unable to perform the parallete pushup, but you ARE comfortable with normal HSPU, try performing slow negatives from the parallete handstand.
Beginner: Work on getting into the parallete (or normal) handstand -or- work on normal HSPU. Use the slow negative from a handstand technique to build strength.
Work:
3 Rounds of:
AMRAP double-unders in 1min - rest 30 sec
AMRAP pushups in 1 min - rest 30 sec
AMRAP abmat situps in 1 min - rest 1 min
Score is best total reps of each exercise.
Notes:
For the first 15 minutes of class, perform:
3 x 3 Parallete HSPU
Advanced: Try and reach full depth (to the shoulder).
Intermediate: If you are unable to perform the parallete pushup, but you ARE comfortable with normal HSPU, try performing slow negatives from the parallete handstand.
Beginner: Work on getting into the parallete (or normal) handstand -or- work on normal HSPU. Use the slow negative from a handstand technique to build strength.
Work:
3 Rounds of:
AMRAP double-unders in 1min - rest 30 sec
AMRAP pushups in 1 min - rest 30 sec
AMRAP abmat situps in 1 min - rest 1 min
Score is best total reps of each exercise.
Notes:
- Be careful! The gym floor is very slippery, especially when using the paralletes. Place a mat underneath and do not perform without a coach spotting you.
- parallete negatives demo: http://youtu.be/ZulFpZXMfLU
- handstand pushup variations: http://youtu.be/JGhdSLkf-8o
Thursday, January 12, 2012
BACK AND FORTH
A/B WOD
16 min AMRAP (max effort):
Run 100m backwards
Run 100m forward
10 Wallballs (20/14)
Notes:
A/B WOD
16 min AMRAP (max effort):
Run 100m backwards
Run 100m forward
10 Wallballs (20/14)
Notes:
- Dress warm, you will be outside!
- Run backwards on the inside lane of the track to the end of the straightaway.
- SPRINT forward on the outside lane to the light poles, where wallballs will be stationed.
Wednesday, January 11, 2012
*** ANNOUNCEMENT***
1630 and 1730 are the ONLY class times for Thursday, Jan. 12th. The 0830 is cancelled. Friday class times will be 0530 and 1600. Friday's 0830 is also cancelled. We should be back to a normal schedule next week.
Wednesday, January 11, 2012
MAINSITE 120107
10 Rounds for time:
135 pound deadlift, 15 reps
15 push-ups
Notes:
10 Rounds for time:
135 pound deadlift, 15 reps
15 push-ups
Notes:
- WOD demo for losers with PCs: http://media.crossfit.com/cf-video/CrossFit_WOD120107_TommyTaylor.wmv
- WOD demo for cool people with Mac/IPhone: http://media.crossfit.com/cf-video/CrossFit_WOD120107_TommyTaylor.mov
- Push-ups are chest-to-deck, but not hand-release.
- Scale weight, as required. Rx weight is the same for men/women.
- B WODers use bodypump weights. Focus is form over intensity.
- Other scaling options for newbies: reduced reps, rounds, or reps and rounds.
Tuesday, January 10, 2012
GOODBYE TIM
Today is unfortunately our final WOD with Tim. Tim has been crossfitting with us for about a year now and has improved leaps and bounds, despite having to scale back due to an injury. When Tim first started with us, he could not perform an air squat at all, but now counts the wallball as one of his favorite exercises to perform in a WOD (the same cannot be said for the dreaded burpee). Tim will be moving to San Diego and plans on continuing crossfitting there. He is too stubborn to quit ;) I know that everyone here will miss Tim so much, with the possible exception of our pullup bar. Best of luck Tim and keep in touch!!!
TIMMY'S TABATA TUESDAY (A/B WOD)
Tabata mashup for 8 intervals:
Pullups
HSPU
Rest 2 min
For Time:
Wallball (use total reps from pullups)
T2B (use total reps from HSPU)
Notes:
- Tabata mashup: do 20 sec pullups, then 10 sec rest; 20 sec HSPU, then 10 sec rest. This completes 1 interval. Do 8 intervals.
- Keep track of total reps for each exercise.
- Complete all wallball reps before moving to T2B.
Monday, January 9, 2012
HAPPY STINKIN' MONDAY!
Notes and rants from your coach...
Notes and rants from your coach...
- If you haven't noticed, the classes have been getting really crowded. Now more than ever, coaches need you to show up ON TIME for your workout. If you are not ready to be coached at the official start time, then you are not working out in that class. We're not being mean; we just have a rigid schedule to follow to get everyone out on time.
- Please check in at the desk in Halsey before you report to the workout. The numbers matter to management.
- Shut up while the coaches are coaching. Save social hour for after the WOD.
- Start setting up the equipment you need for the workout. If you don't know what to get, ask a coach. Remember the guidelines for equipment (only 3 bars at a time from the weight room, 85# or less goes on a body pump bar). Hey guys, girls like to use the big bars too and do pullups from the high bar inside.
- Share equipment. That doesn't mean jump on something someone spent 10 minutes setting up for themselves without being courteous and communicating your intentions.
- Encourage others. Make everyone feel welcome and cheer them on, unless they tell you to f*&k off, which happens sometimes. Let the coaches do the coaching.
- Clean up after yourselves, and others. We've been really bad about this lately.
A WOD
12 Min AMRAP:
200m run (from the Rogue Bars to the end of the straight-away and back)
10 back squats (135/95)
B WOD
20 Min AMRAP:
400m run
40 air squats
Notes:
- A WOD is designed to be 20 min amrap of 400m run and 15 back squat, but reduced in time and reps due to expected class sizes. If time permits, coaches can run the 20 min WOD at their discretion.
- Expect to run this WOD in multiple heats. Keep yourself warmed up and ready to go.
- See rant #1.
- If you are not a proficient back squatter, you are doing the B WOD.
- Scaling option: go light with the body pump weight. Clean the bar and transfer over for the back squat.
- Get ready for a fun week!
Saturday, January 7, 2012
NO TEAM WOD TODAY
Bench Press
2, 2, 2, 2, 2, 2
Notes:
Bench Press
2, 2, 2, 2, 2, 2
Notes:
- This IS NOT a coached WOD.
- Always bench press with a spotter.
- If you are not proficient at bench pressing, DO NOT attempt without assistance from a coach.
- Proper benching technique: http://media.crossfit.com/cf-video/CrossFitJournal_PWRLIFT_BenchSetup_PRE.wmv
Friday, January 6, 2012
A WOD
6 Rounds For Time:
3 power clean (155/115)
200m run
6 chin-up
26 double unders
B WOD
6 Rounds For Time:
10 med ball cleans
200m run
15 jumping pullups
50 single unders
Notes:
6 Rounds For Time:
3 power clean (155/115)
200m run
6 chin-up
26 double unders
B WOD
6 Rounds For Time:
10 med ball cleans
200m run
15 jumping pullups
50 single unders
Notes:
- Scale power clean weight as required.
- 200m run is from the Rogue bars to end of straight-away on the track, then back. It may actually be slightly more, but who cares...
- Chin-up is with reverse grip (palms facing you).
- Scale chin-ups to regular kipping pullups, or strict chin-ups/pullups with band.
Thursday, January 5, 2012
A/B WOD
"Karen"
150 wallball for time (20/14)
Notes:
"Karen"
150 wallball for time (20/14)
Notes:
- Karen demo: http://youtu.be/4XJm3u27fEc
- Coaches scale wallball weights and reps accordingly.
- Karen scaling: http://youtu.be/2DnIHySZ0FM
- Medballs are very limited. Be prepared to go in heats if there is a large group. You need to show up on time and get to work on your warmup.
Wednesday, January 4, 2012
BLUE WALL O' FUN
20 min AMRAP:
A WOD
5 wall climbs
5 wall climbs
10 DBS (55/35)
15 box jumps (24/20)
B WOD
5 hand-release pushups
10 air squats
15 box jumps or step-ups
B WOD
5 hand-release pushups
10 air squats
15 box jumps or step-ups
Notes:
- Wall climb demo: http://www.youtube.com/watch?v=Xg7fWc2LVhI
- Scale wall climbs to partial wall climbs (go up half way, 3/4, etc.)
Tuesday, January 3, 2012
COMEX
Baseline 9-Week Challenge WOD
3 Rounds For Time:
400m run
40 squats
30 abmat situps
20 burpees
10 walking lunge (5 each leg)
5 strict plank pushups (no knees if at all possible)
Notes:
Baseline 9-Week Challenge WOD
3 Rounds For Time:
400m run
40 squats
30 abmat situps
20 burpees
10 walking lunge (5 each leg)
5 strict plank pushups (no knees if at all possible)
Notes:
- Coaches please write down everyone's scores who are participating in the challenge.
- If you are unable to complete the baseline WOD today, ask a coach about a makeup time. You must be complete by Wednesday, Jan. 4th.
Monday, January 2, 2012
NO WOD. HALSEY GYM IS CLOSED.
Get rested for the 9 week challenge WOD on Tuesday.
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