This WOD is not for the weak stomach! Lately, a common coaching que has been "tight core"... today's WOD is a Core Clinic using common movements we do everyday. Do not think you can skip this and get better at pull-ups, push-ups, or any overhead work. Midline stability starts with "tight core."
Core Clinic:
Strength
1 min plank holds X 2 (this means on your elbows or locked out arms, but keep a "tight core" for the full minute)
30 sec side blanks X 2 (this mean with one arm stretched to the sky, body turned, either on elbows or locked out position, but keep a "tight core" for the full 30 seconds)
THEN (NOT FOR TIME- pace yourself)
50 ABMAT sit-ups
50 Duck Walks or Bear Crawls (whichever you feel comfortable doing... or do 25 of each.)
50 Hollow Rocks (lying on back, hands over head, feet straight, rock back and forth keeping your body in the concave position)
50 Supermans (keep your neck in a neutral position and your feet on the ground)
IMMEDIATELY after you finish-->No stopping for water!
100 V-sit ups for time!!!
Make sure you have your own timer... you can check them out at the front desk. Also, doesn't matter where how you do your v-sit ups (touching your toes, touching your laces, touching your shins... just be consistent and finish where you start)
Thursday, August 30, 2012
As a reminder, all classes are canceled this week. That means the WODs will continue to be posted, but no coaching will be scheduled. I know a group of hard working Crossfitters have been WODing each day... keep up the support for your fellow athletes. Please remember to sign-in and write your scores on the board.
Buy-in: 100 DU's (3:1 Singles)
Don't get discouraged... give yourself a time limit and then move on to the WOD!
3 Rounds for time:
40 ABMAT Sit Ups
30 Wall Balls (20/14)
20 Burpees
10 Box Jumps (24"/20")
Things to remember:
Sit-ups--> use your arms to get your chest up in that 90 degrees... touch the floor, touch your feet, just don't cheat.
Wall balls--> sit back in your heels and keep your chest up... do not catch the ball in that "basketball" free throw stance. Try and link the moves together, however it is acceptable to catch the ball and then squat.
Burpees--> three rules... chest to the ground (not a push-up), full extension of the hips, and clap at the top.
Box Jumps--> try and land with your entire foot on the box... full extension at the top (either standing straight up or jumping off)... LAND with your entire foot on the ground (either with a jump or step-off).
You may scale ANY or ALL of the elements... if you are sharing and someone is using your BOX, then move on and come back to it!
Buy-in: 100 DU's (3:1 Singles)
Don't get discouraged... give yourself a time limit and then move on to the WOD!
3 Rounds for time:
40 ABMAT Sit Ups
30 Wall Balls (20/14)
20 Burpees
10 Box Jumps (24"/20")
Things to remember:
Sit-ups--> use your arms to get your chest up in that 90 degrees... touch the floor, touch your feet, just don't cheat.
Wall balls--> sit back in your heels and keep your chest up... do not catch the ball in that "basketball" free throw stance. Try and link the moves together, however it is acceptable to catch the ball and then squat.
Burpees--> three rules... chest to the ground (not a push-up), full extension of the hips, and clap at the top.
Box Jumps--> try and land with your entire foot on the box... full extension at the top (either standing straight up or jumping off)... LAND with your entire foot on the ground (either with a jump or step-off).
You may scale ANY or ALL of the elements... if you are sharing and someone is using your BOX, then move on and come back to it!
Wednesday, August 29, 2012
Great job consistently coming out for the WODS! Yesterday, I hope that some of you noticed the importance of writing down your weights and trying to keep a workout log. Looking at the board, some of you beat your score from just a few weeks ago... YOU ROCK!
Welcome to Wicked Wednesday:
BEFORE you WOD today, please make sure you stretch! Either use the squat mobility stretch or some endurance stretches on the track... (You may check out stop watches at the front desk)
Mobility WOD website examples
THEN- "SUSAN"
10 rounds for time
200 m run (half-way around the track)
10 squats
10 push-ups
(This is 1 round)
When you finish, make sure you foam roll those legs! It could get wicked tomorrow when you get up...
Welcome to Wicked Wednesday:
BEFORE you WOD today, please make sure you stretch! Either use the squat mobility stretch or some endurance stretches on the track... (You may check out stop watches at the front desk)
Mobility WOD website examples
THEN- "SUSAN"
10 rounds for time
200 m run (half-way around the track)
10 squats
10 push-ups
(This is 1 round)
When you finish, make sure you foam roll those legs! It could get wicked tomorrow when you get up...
Tuesday, August 28, 2012
Strength
Push Press
3, 3, 3, 3, 3 (As heavy as possible)
A/B WOD
Tabata Mashup:
Push Press (75#/53#)
Air Squats
- Score total reps
- B WOD sub strict press and scale weight to bar only
Using the Tabata interval format, you will do 20 seconds of push presses, followed by a 10-second rest period, then 20 seconds of squats, and another 10-second rest. Alternating between the two moves, you will do eight rounds of each exercise (16 total)
Using the Tabata interval format, you will do 20 seconds of push presses, followed by a 10-second rest period, then 20 seconds of squats, and another 10-second rest. Alternating between the two moves, you will do eight rounds of each exercise (16 total)
Monday, August 27, 2012
Just a reminder that all classes are canceled this week... this means you might see a coach at our regular classes and they might be working out next to you, or shouting some words of encouragement. They might even be giving simple corrections to help with form... and they might possibly be holding a stopwatch, BUT they will not be there to coach!
With this in mind, this weeks WODs have been selected for its simple elements. When these elements are put together however they can be a complex and challenging workout... treat this week as if there are no differences in your weekly routine.
A/B WOD:
15 AMRAP of
5 Front Squats (135#/83#)
10 Box Jumps (24 in/20 in)
15 Game Style Push-Ups
-B WOD if you need to scale: med-ball front squats or barbell only, step-ups on risers, and regular push-ups
Then work on pull-ups with 30 Strict Pull-Ups
With this in mind, this weeks WODs have been selected for its simple elements. When these elements are put together however they can be a complex and challenging workout... treat this week as if there are no differences in your weekly routine.
A/B WOD:
15 AMRAP of
5 Front Squats (135#/83#)
10 Box Jumps (24 in/20 in)
15 Game Style Push-Ups
-B WOD if you need to scale: med-ball front squats or barbell only, step-ups on risers, and regular push-ups
Then work on pull-ups with 30 Strict Pull-Ups
Saturday Barbells for Boobs
8:00 am
Barbells for Beth's Boobs
Partner WOD
15 Clean and Jerk (135/95) - partners split up the work - one partner working at a time
15 Weighted Sit-ups by Partner A
15 Weighted sit-ups by Partner B
Run 200 meters - both partners run together
20 Clean and Jerk (135/95) - partners split up the work - one partner working at a time
20 Weighted Sit-ups by Partner A
20 Weighted sit-ups by Partner B
Run 400 meters - both partners run together
30 Clean and Jerk (135/95) - partners split up the work - one partner working at a time
30 Weighted Sit-ups by Partner A
30 Weighted sit-ups by Partner B
Run 800 meters - both partners run together
Bring some cash to donate!
Barbells for Beth's Boobs
15 Clean and Jerk (135/95) - partners split up the work - one partner working at a time
15 Weighted Sit-ups by Partner A
15 Weighted sit-ups by Partner B
Run 200 meters - both partners run together
20 Clean and Jerk (135/95) - partners split up the work - one partner working at a time
20 Weighted Sit-ups by Partner A
20 Weighted sit-ups by Partner B
Run 400 meters - both partners run together
30 Clean and Jerk (135/95) - partners split up the work - one partner working at a time
30 Weighted Sit-ups by Partner A
30 Weighted sit-ups by Partner B
Run 800 meters - both partners run together
Bring some cash to donate!
Friday, August 24, 2012
NO COACHING TOMORROW!
(I fibbed to some of you about this earlier- sorry)
I highly highly encourage you to go at normal class times to group up and WOD together anyway. Ya'll got this.
Please see the right hand side of the blog for a list of upcoming class cancellations.
The main gym at Halsey is closed in the afternoon tomorrow for the football game - the weight room will still be open. No bathroom access.
Barbells' for Beth's Boobs fundraiser WOD will be coached on Saturday at 8am. It's a partner WOD this time!!! Should be fun!
A/B WOD
"Blackjack"
20 airsquats – 1 grasshopper
19 airsquats – 2 grasshoppers
18 airsquats – 3 grasshoppers
.
.
continue through
.
.
3 airsquats – 18 grasshoppers
2 airsquats – 19 grasshoppers
1 airsquat – 20 grasshoppers
For time.
R+L = 1 grasshopper
See video at 2:47 for grasshopper demo
http://www.youtube.com/watch?v=TET1qi9ivUI
(I fibbed to some of you about this earlier- sorry)
I highly highly encourage you to go at normal class times to group up and WOD together anyway. Ya'll got this.
Please see the right hand side of the blog for a list of upcoming class cancellations.
The main gym at Halsey is closed in the afternoon tomorrow for the football game - the weight room will still be open. No bathroom access.
Barbells' for Beth's Boobs fundraiser WOD will be coached on Saturday at 8am. It's a partner WOD this time!!! Should be fun!
A/B WOD
"Blackjack"
20 airsquats – 1 grasshopper
19 airsquats – 2 grasshoppers
18 airsquats – 3 grasshoppers
.
.
continue through
.
.
3 airsquats – 18 grasshoppers
2 airsquats – 19 grasshoppers
1 airsquat – 20 grasshoppers
For time.
R+L = 1 grasshopper
See video at 2:47 for grasshopper demo
http://www.youtube.com/watch?v=TET1qi9ivUI
Thursday, August 23, 2012
Cash in:
3 sets of 10 Strict Ring Rows
3 sets 20 seconds Stabilization holds on the rings (top of the ring dip)
Alternate back and forth each set.
A WOD:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
B WOD:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
3 sets of 10 Strict Ring Rows
3 sets 20 seconds Stabilization holds on the rings (top of the ring dip)
Alternate back and forth each set.
A WOD:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
B WOD:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Wednesday, August 22, 2012
Happy Birthday Dionna!
2 Rounds for time:
37 Abmat situps
22 Jumping lunges
22 Pull-ups
75 Double Unders (3:1)
22 Deadlifts (135/95)
22 Pistols (11 each leg)
37 Supermans
75 Push Ups
Tuesday, August 21, 2012
Cash-In
T's and V's x 30 reps with light weight.
A/B WOD:
Six rounds for time of:
25 feet Single Arm Overhead Walking Lunges (35/25) alternate arms each round.
12 Toes to Bar
Monday, Auggust 20, 2012
Cash-in
30 reps side-lying external rotation with a light dumbbell
30 reps of pushups "with a plus"
A/B WOD
Complete as many rounds as possible in 15 minutes of:10 Kettlebell swings (53/35)
10 Box jumps
10 Ring dips
Courtesy of crossfit.com Wednesday 120815
Friday, August 17, 2012
A WOD
1 hang squat clean thruster (95/65)
1 pullup
200m run
2 hang squat clean thrusters
2 pullups
200m run
3 hang squat clean thrusters
3 pullups
200m run
Continue up the ladder for 30 min
B WOD
1 medball clean wallball (20/14)
1 jumping pullup
200m run
2 medball clean wallballs
2 jumping pullups
200m run
3 medball clean wallballs
3 jumping pullups
200m run
Continue up the ladder for 30 min
1 hang squat clean thruster (95/65)
1 pullup
200m run
2 hang squat clean thrusters
2 pullups
200m run
3 hang squat clean thrusters
3 pullups
200m run
Continue up the ladder for 30 min
B WOD
1 medball clean wallball (20/14)
1 jumping pullup
200m run
2 medball clean wallballs
2 jumping pullups
200m run
3 medball clean wallballs
3 jumping pullups
200m run
Continue up the ladder for 30 min
Thursday, August 16, 2012
HAPPY BIRTHDAY MELISSA!
A/B WOD
3 Rounds for time:
8 Deadlifts 245/135
16 Pistols (8 per leg)
42 Abmat situps
70 DU's (3:1 singles)
Wednesday, August 15, 2012
A WOD
21, 18, 15, ...3 reps for time:
KBS (53/44)
HSPU
B WOD
21, 18, 15, ...3 reps for time:
KBS (44/35)
Pushups (feet elevated on 20" box)
Cash Out
1 mile run for time
21, 18, 15, ...3 reps for time:
KBS (53/44)
HSPU
B WOD
21, 18, 15, ...3 reps for time:
KBS (44/35)
Pushups (feet elevated on 20" box)
Cash Out
1 mile run for time
Tuesday, August 14, 2012
TABATA TUESDAY
Buy In
Coach's choice
A/B WOD
Tabata mashup for 8 intervals of:
Push Press (95/65)
Air squats
Rest 2 min
Then 8 more intervals of:
Pushups
Abmat situps
Cash Out
Foam roll quads, pecs, tri's
Buy In
Coach's choice
A/B WOD
Tabata mashup for 8 intervals of:
Push Press (95/65)
Air squats
Rest 2 min
Then 8 more intervals of:
Pushups
Abmat situps
Cash Out
Foam roll quads, pecs, tri's
Monday, August 13, 2012
Buy In
Burgener warmup
A WOD
15 min amrap:
5 Clean (135/95)
10 Pullups
20 DU's
B WOD
15 min amrap:
5 wallball clean (20/14)
10 jumping pullups
40 single unders
Cash Out
Roll lats, back, and hamstrings
Burgener warmup
A WOD
15 min amrap:
5 Clean (135/95)
10 Pullups
20 DU's
B WOD
15 min amrap:
5 wallball clean (20/14)
10 jumping pullups
40 single unders
Cash Out
Roll lats, back, and hamstrings
Friday, August 10, 2012
UPDATE!!!!!!
A WOD
21, 15, 9 reps for time:
Back Squat (Bodyweight/.75 bodyweight)
Pullups
B WOD
63 Air squats
21 Pullups
45 Air squats
15 Pullups
27 Air squats
9 Pullups
Thursday, August 09, 2012
POWER ELIZABETH
Buy In
Burgener warmup
A WOD
21, 15, 9 reps for time:
Power clean (135/95)
Ring Dips
B WOD
21, 15, 9 reps for time:
Wallball clean
Games style pushups
Cash Out
Coaches choice
Buy In
Burgener warmup
A WOD
21, 15, 9 reps for time:
Power clean (135/95)
Ring Dips
B WOD
21, 15, 9 reps for time:
Wallball clean
Games style pushups
Cash Out
Coaches choice
Wednesday, August 08, 2012
Buy In
Short running form clinic
A/B WOD
8 x 400m run
Rest 90 sec
Cash Out
100 Abmat situps for time
Short running form clinic
A/B WOD
8 x 400m run
Rest 90 sec
Cash Out
100 Abmat situps for time
Tuesday, August 07, 2012
TABATA TUESDAY
A WOD
Tabata mashup for 8 intervals of:
Deadlift (185/135)
Burpees
B WOD
Tabata mashup for 8 intervals of:
Deadlift (135/95)
Burpees
Be prepared to share bars and also run in heats.
Strength
5 x 5 Weighted pullup
- or -
Work on your strict pullup/kipping pullup.
Post WOD
Roll hamstrings, lower back
A WOD
Tabata mashup for 8 intervals of:
Deadlift (185/135)
Burpees
B WOD
Tabata mashup for 8 intervals of:
Deadlift (135/95)
Burpees
Be prepared to share bars and also run in heats.
Strength
5 x 5 Weighted pullup
- or -
Work on your strict pullup/kipping pullup.
Post WOD
Roll hamstrings, lower back
Monday, August 06, 2012
Buy In
4 x 45 sec handstand holds
1 min rest between attempts
A WOD
For time:
100 Wallballs (20/14)
Every min on the min complete 10 DU's
B WOD
For time:
100 Wallballs
Every min on the min complete 25 single unders
Cash Out
Foam roll quads
4 x 45 sec handstand holds
1 min rest between attempts
A WOD
For time:
100 Wallballs (20/14)
Every min on the min complete 10 DU's
B WOD
For time:
100 Wallballs
Every min on the min complete 25 single unders
Cash Out
Foam roll quads
August 3, 2012
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)
Please write down not only your time, but any and all scaling methods for the challenge to turn in to Cindy. This WOD score is due midnight on Aug 5 (Sunday) if you are participateing in the 9 week challenge.
ALL BEFORE PICS AND $$ ARE DUE TOMORROW AUG 3 FOR THE CHALLENGE!
3 Rounds For Time:
400m run
40 squats
30 abmat situps
20 burpees
10 walking lunge (5 each leg)
5 strict plank pushups (no knees if at all possible)
Please write down not only your time, but any and all scaling methods for the challenge to turn in to Cindy. This WOD score is due midnight on Aug 5 (Sunday) if you are participateing in the 9 week challenge.
ALL BEFORE PICS AND $$ ARE DUE TOMORROW AUG 3 FOR THE CHALLENGE!
Thursday, August 02, 2012
Strength
10 min to perform the following:
4 x 3 Parallette HSPU
Challenge yourself with depth.
- or -
10 min HSPU work
- or -
Work on handstand negatives. Start in a wall-assisted handstand and lower yourself as slow as possible until your head touches the mat.
A/B WOD
Reps of 10, 9, 8, ...1 For time:
T2B
Front Squat (As heavy as possible, but use a weight you can do for 10 reps)
Cash Out
Foam roll quads, hamstrings
Lacrosse ball glutes
10 min to perform the following:
4 x 3 Parallette HSPU
Challenge yourself with depth.
- or -
10 min HSPU work
- or -
Work on handstand negatives. Start in a wall-assisted handstand and lower yourself as slow as possible until your head touches the mat.
A/B WOD
Reps of 10, 9, 8, ...1 For time:
T2B
Front Squat (As heavy as possible, but use a weight you can do for 10 reps)
Cash Out
Foam roll quads, hamstrings
Lacrosse ball glutes
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