A/B WOD
"Kelly"
5 Rounds for time of:
400m run
30 Box Jumps 24/20
30 Wallball Shots 20/14
Scale reps, weight, and rounds as necessary. This will be a long WOD; expect a time cap.
Wednesday, October 31, 2012
*** ANNOUNCEMENT ***
NO AFTERNOON CLASSES TOMORROW. GO ENJOY SOME HALLOWEEN FESTIVITIES! OUR SEABEE FRIENDS HAVE PREPARED SOMETHING FOR YOU. 0530 AND 0930 CLASSES WILL GO AS SCHEDULED.
A/B WOD
Strict Press
1, 1, 1, 1, 1
Spend some time warming up to your working weight, then do 5 work sets. These should be all out max efforts.
Then...
2 min AMRAP:
T2B
-or-
V-ups
Tuesday, 30 October 2012
Welcome to the Atsugi Games!
This
is first of two Open WODs. The next one will be posted sometime next
week. You can only do this WOD once this week, and you should have a
coach watching you if you are not TAD. If you don't want to participate
in the games, well enjoy the WOD anyways.
Advanced
(A WOD)
21-15-9
DL 185(M)/135(F)
Pull ups
Push ups -Game style (M) /Chest to deck(F)
21-15-9
DL 185(M)/135(F)
Pull ups
Push ups -Game style (M) /Chest to deck(F)
Intermediate
21-15-9
DL 135(M)/95(F)
Jumping Pull ups
Push ups -Chest to deck(M) /Chest to 1 Abmat(F)
21-15-9
DL 135(M)/95(F)
Jumping Pull ups
Push ups -Chest to deck(M) /Chest to 1 Abmat(F)
Beginner (B WOD)
21-15-9
DL 95(M)/55(F)
Jumping Pull ups
Push ups -Chest to 1 Abmat(M)/knee push ups(F)
21-15-9
DL 95(M)/55(F)
Jumping Pull ups
Push ups -Chest to 1 Abmat(M)/knee push ups(F)
Teams are as follows
Team Firebreather: Advanced - Nathan F, James G, Evan L, Cindy L, Joe A, Melissa G
Intermediate - Katie T, Amy C Beginner- Jerusha T
TeamWODKILLA: Advanced- Susan C, Dan B, Gary W, Denver G, Sean D
Intermediate Matt M, Christy W, Amanda P Beginner - Christina T
Team ASRX: Advanced - Jake H, Joan P, David S, Daniel M, Audra M Intermediate- Courtney M, AB Ryan, Tracey C Beginner- Rebecca D
Detailed Scoring Explanation for the games will be posted later tonight on the FB page, if you are interested in participating drop me an email at elarsen2003@gmail.com.
Monday, October 29, 2012
A/B WOD
Secret WOD! You'll have to show up to find out what you're doing. Be prepared for anything. See you there!
Saturday, October 27, 2012
Donation WOD
10 am @ Halsey gym
Barbell's for (Beth's) Boobs!
Today will be our final Barbell's for Boobs WOD this year.
This is our 8th month in our effort to raise money for Mammograms In Action in Beth McNuulty's name. She is one of our crossfitter's who was diagnosed with breast cancer 8 months ago and was evacuated to the states for treatment. Beth is now finalizing her treatments, and has moved to Jacksonville, Florida where her husband is currently stationed. We have currently raised $1650 and I would LOVE to round this out to $2000!!!
Here is a word from Beth:
"My name is Beth McNulty, the mother of two beautiful children (Connor and Victoria) and wife to a loving husband (Kevin). I was 33 years old, in the best shape of my life with no family history of Cancer. I was an avid Crossfitter, 5 days a week and enjoying every minute of pain! My first WOD was Fight Gone Bad and holy crap I still stuck with it!! I loved it, I loved the comradery, and how it made me feel.
In February of this year, I was diagnosed with Breast Cancer. I was crushed!! I was Emergency evacuated in March and had a bilateral mastectomy on March 23rd. I was out of the hospital in 2 days and off pain medication a few days later. I felt well enough visit the Chicago zoo with my family 5 days after surgery. I felt amazing, and I can say a large part of that was because of Crossfit.
Crossfit put me through some very difficult WOD’s, challenging not only my body, but my mind also. I still finished each and every one of them with a smile on my face. My Crossfit family has helped me push through every barrier that has crossed my path in the past 8 months. I’m so proud of my crossfit family! I miss each and every one of you! Thank you for all that you have done in raising Breast Cancer awareness!!!!! Love you guys!!"
"Grace"
30 Clean and Jerk (135/95)
Scaling options:
You may scale the weight, and movement patterns. We would like to see everyone move some weight from the ground to overhead for 30 repetitions. Don't worry if you have never done it before! I have had 6 year olds do this workout before! It is a shorter WOD - usually under 10 mins.
Beth - you have been a TRUE motivation to everyone here. We love you and miss you and are extremely proud to WOD for you and all the other women who have struggled with breast cancer.
For more information:
http://www.barbellsforboobs.org/
Friday, October 26, 2012
How do you say "Tabata"? No matter how you say it, Tabata is a form of high intensity interval training method that offers
more health benefits than traditional cardiovascular exercise. It’s
short and efficient. For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
A/B WOD: Total reps!
Tuck Jumps
Hand Release Push-ups
AB-Mat Sit-ups
Overhead Squats w PVC/Bar
Spend the rest of the class figuring out what weight you will be using for Grace on Saturday! Use this time to really use the coaches... 30 ground to overhead is NO JOKE! See everyone Saturday at 10am on the concrete pad.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
A/B WOD: Total reps!
Tuck Jumps
Hand Release Push-ups
AB-Mat Sit-ups
Overhead Squats w PVC/Bar
Spend the rest of the class figuring out what weight you will be using for Grace on Saturday! Use this time to really use the coaches... 30 ground to overhead is NO JOKE! See everyone Saturday at 10am on the concrete pad.
Thursday, October 25, 2012
It has been great to see some new faces join our addiction. It is that addition that keeps us coming back for more. We would love to see everyone come out this Saturday at 10am for our final Barbell for Boobs fundraiser to help a great cause. Please bring a friend... who knows they may want to join in our addition? Until then I leave you with this..."Every time you stay out late; every time you sleep in; every time you
miss a workout; every time you don't give 100% - You make it that much
easier for me to beat you." - Unknown
18 min AMRAP:
A WOD:
15 Jumping Air Squats
12 Toes to Bar
9 Power Cleans (95#/65#)*
*I wouldn't go heavy since Grace is on Saturday!
B WOD:
15 Air Squats
12 Knees to Elbows or Knee Tucks
9 Wall Ball Cleans
18 min AMRAP:
A WOD:
15 Jumping Air Squats
12 Toes to Bar
9 Power Cleans (95#/65#)*
*I wouldn't go heavy since Grace is on Saturday!
B WOD:
15 Air Squats
12 Knees to Elbows or Knee Tucks
9 Wall Ball Cleans
Wednesday, October 24, 2012
3 Ring Circus!
IF you have a set of rings that you own, please bring them to the WOD or this could get really long...
A/B WOD For time:
30 Ring Rows
Run 800M
20 Ring Dips
Run 400 M
10 Ring Push-up
Run 200 M (Down the hill to the Crack on the other side of the field and back up to the concrete pad)
Interesting article about the Ring Row- I especially love the ladder!
Some information about the Ring Dips- I know most of you want to do the advanced version!
Variations about the Ring Push-up- I'm sure to see superior push-ups since the challenge!
IF you have a set of rings that you own, please bring them to the WOD or this could get really long...
A/B WOD For time:
30 Ring Rows
Run 800M
20 Ring Dips
Run 400 M
10 Ring Push-up
Run 200 M (Down the hill to the Crack on the other side of the field and back up to the concrete pad)
Interesting article about the Ring Row- I especially love the ladder!
Some information about the Ring Dips- I know most of you want to do the advanced version!
Variations about the Ring Push-up- I'm sure to see superior push-ups since the challenge!
Tuesday, October 22, 2012
At first glance, kipping pull-ups look like cheating – or maybe even a spastic type of pull-up – but they’re not. Kipping pull-ups allow more work to be done in less time, thus increasing power output. It’s also a full-body coordination movement that, when performed correctly, applies more functionally to real-life pulling skills!
A WOD
Kipping Pull-ups
3 x MAX *Rest 2 mins between sets
THEN~ 3 RFT
10 Deadlifts (135/175)
25 Lateral Box Jumps
B WOD
A WOD
Kipping Pull-ups
3 x MAX *Rest 2 mins between sets
THEN~ 3 RFT
10 Deadlifts (135/175)
25 Lateral Box Jumps
B WOD
Work on the beginning of the Kipping pull-up (Watch the video above and decide where you are and work on those skills- IE. heels to laces, knee ups, donkey kick on the floor, etc.)
THEN~ 3 RFT
10 Deadlifts (135/175)
25 Lateral Box Jumps
Cash-out~ Coaches Choice
Monday, October 22, 2012
How much do you love your wall ball? We don’t generally practice a “strict” wall ball shot because we allow
the last rep of a set to fall directly to the ground. Why? Because I
find it very gratifying to let that fat ball hit the ground after a lot
of reps. Pretty shallow, I know. Maybe it’s worth reconsidering. What I do know is that you are going to LOVE it...
5 RFT:
400m run w/ Med Ball
20 Wall Balls
20 Med Ball Sit-Ups
*Med ball weight is 20#/14#
*Med ball sit-ups
are performed with bent knees and holding a ball. Ball must tap the ground
behind the head and pass over the knees touching the ground in front of the
feet. *You can perform your Wall Ball shots on the light posts on the track...
Friday, October 18, 2012
The sun'll come out Tomorrow...Bet your bottom dollar that tomorrow there'll be sun!
Just thinkin' about Tomorrow... Clears away the cobwebs, And the sorrow 'Til there's none!
When I'm stuck a day, That's gray, And lonely, I just stick out my chin
And Grin, And Say, Oh!
Just thinkin' about Tomorrow... Clears away the cobwebs, And the sorrow 'Til there's none!
When I'm stuck a day, That's gray, And lonely, I just stick out my chin
And Grin, And Say, Oh!
"Annie"
50 Double-unders and AB mat sit-ups
40 Double-unders and AB mat sit-ups
30 Double-unders and AB mat sit-ups
20 Double-unders and AB mat sit-ups
10 Double-unders and AB mat sit-ups
Meet in the gym and bring a jump rope... If you don't have double-unders... (3:1 you do the math!)
"A cloudy day is no match for a sunny disposition." ~William Arthur Ward.
Thursday, October 18, 2012
Find time to train and discover new skills that you have... sumo deadlift highpull! The sumo deadlift high pull is a great power developer. The lift starts much like the deadlift, but with a wider stance and narrow grip. The weight is accelerated using your legs and hips to drive it to a top position directly under your chin. This movement is fast and moves the weight a long distance, therefore making the power output very high.
A WOD: 15 MIN AMRAP
3 Sumo Deadlift High Pulls (95/65)
5 Wall Climbs
7 Pull-ups
9 Box Jumps (20/24)
B WOD: 15 MIN AMRAP
3 Sumo Deadlift High Pulls (Kettlebell- 35+)
5 Wall Climbs
7 Jumping Pull-ups
9 Box Jumps (20/24)
*Videos have been included for you to review before class to cut down on instruction. More potential for rain today... be prepared!
A WOD: 15 MIN AMRAP
3 Sumo Deadlift High Pulls (95/65)
5 Wall Climbs
7 Pull-ups
9 Box Jumps (20/24)
B WOD: 15 MIN AMRAP
3 Sumo Deadlift High Pulls (Kettlebell- 35+)
5 Wall Climbs
7 Jumping Pull-ups
9 Box Jumps (20/24)
*Videos have been included for you to review before class to cut down on instruction. More potential for rain today... be prepared!
Wednesday, October 17, 2012
Good possibility we may have rain today... so get to class early as we might need to do this WOD inside in heats with limited space and "loud" music. Everyone has inside of him/her a piece of good news. The good news is that you don't have to do any more wall ball shots today... I know how much you loved them! I know how much you were able to do and what your potential is for the near future... so I've included lunges for your good news for the day! ENJOY...
A/B WOD: 5 Rounds for Time
15 lunge steps while holding a weighted plate overhead (45/25)
20 pushups
30 Double unders (1:3 singles)
A/B WOD: 5 Rounds for Time
15 lunge steps while holding a weighted plate overhead (45/25)
20 pushups
30 Double unders (1:3 singles)
Tuesday, October 16, 2012
A/B WOD: The Ladder!- 20 MIN
Start with
5 Wall Balls (20#/14#)
5 Ab-mat Sit-ups
Run 100 M (approximately 1 lap around both buildings- Gym and conference room/family room)
10 Wall Balls
10 Ab-mat Sit-ups
Run 100 M
15 Wall Balls
15 Ab-mat Sit-ups
Run 100 M
*Keep going up by 5 until time!
Start with
5 Wall Balls (20#/14#)
5 Ab-mat Sit-ups
Run 100 M (approximately 1 lap around both buildings- Gym and conference room/family room)
10 Wall Balls
10 Ab-mat Sit-ups
Run 100 M
15 Wall Balls
15 Ab-mat Sit-ups
Run 100 M
*Keep going up by 5 until time!
“There are no secrets to success. It is the result of preparation, hard work, learning from failure.”-Colin Powell
Monday, October 15, 2012
A/B WOD:
21-15-9 for Time:
Push Press 95/65
Kettle Bell Swings (1.5p/1p)
Rest 3 minutes and do as many hand stand push-ups in 5 minutes
"You must begin to think of yourself as becoming the person you want to be." – David Viscott
21-15-9 for Time:
Push Press 95/65
Kettle Bell Swings (1.5p/1p)
Rest 3 minutes and do as many hand stand push-ups in 5 minutes
"You must begin to think of yourself as becoming the person you want to be." – David Viscott
Friday, October 12, 2012
This WOD is to help with the upcoming Barbells for Boobs fundraiser on
October 27th- Grace (30 ground to overhead)! You decide if you want to
put the bar on the rack or clean into a front squat... weightlifting
skill followed by metabolic conditioning.
A WOD:
20 Min AMRAP
10 Front Squats (135/95)
100 Single Jump Rope
B WOD:
20 Min AMRAP
10 Front Squat with Wall Ball
100 Single Jump Rope
A WOD:
20 Min AMRAP
10 Front Squats (135/95)
100 Single Jump Rope
B WOD:
20 Min AMRAP
10 Front Squat with Wall Ball
100 Single Jump Rope
“I am stronger than I was yesterday but not as strong as I will be tomorrow”- Unknown
Thursday, October 11, 2012
Regular scheduled classes today! Some friendly Gym reminders... IF you are using the chalk, we've been asked to try and sweep up the floors after use. Please do not workout or warm-up in the "walking" path by the front and side entrances for safety reasons. THANKS :)
A WOD:
4 rounds for Time
400 M Run
21 Kettlebell Swings (1.5 pod/ 1 pod)
12 Pull-ups (banded or kipping)
B WOD:
4 rounds for Time
400 M Run
21 Dumbbell Swings OR Russian Kettlebell Swings
12 Jumping Pull-ups
Congratulations to all of our 9 week challengers... the results will be posted soon.
Remember in order to chart your progress and keep track of your results, you need to set yourself goals. It’s important to keep these goals realistic and within a timeframe that will bring about results. Otherwise you’re just setting yourself up for failure, and nothing beats down motivation quicker than that...
"Be Better then you were Yesterday!"~ Unknown
A WOD:
4 rounds for Time
400 M Run
21 Kettlebell Swings (1.5 pod/ 1 pod)
12 Pull-ups (banded or kipping)
B WOD:
4 rounds for Time
400 M Run
21 Dumbbell Swings OR Russian Kettlebell Swings
12 Jumping Pull-ups
Congratulations to all of our 9 week challengers... the results will be posted soon.
Remember in order to chart your progress and keep track of your results, you need to set yourself goals. It’s important to keep these goals realistic and within a timeframe that will bring about results. Otherwise you’re just setting yourself up for failure, and nothing beats down motivation quicker than that...
"Be Better then you were Yesterday!"~ Unknown
Wednesday, October 10, 2012
Remember no AM coached WODs- This means you can actually do the first part of this WOD in the weight room by yourself...
Back Squat Skill Work (click for video)
3*3*3*3*3*(working up to a 3 rep max)- If you've been writing down your weights, you should have an idea where to start and where you need to stop. Divide this up for each round for manageable weight.
Things to remember:
3X Suicide Sprints (Record fastest time)
Back Squat Skill Work (click for video)
3*3*3*3*3*(working up to a 3 rep max)- If you've been writing down your weights, you should have an idea where to start and where you need to stop. Divide this up for each round for manageable weight.
Things to remember:
- Stance- Shoulder width
- Lumber curve maintained
- Weight in heels
- Depth below parallel
- Knees track over feet
- Return to full extension at hips and knees to complete the move
- Head is in a neutral position
3X Suicide Sprints (Record fastest time)
Tuesday, October 9, 2011
Remember no coached classes all day Tuesday and Wednesday morning...
"This is your life - right now - it doesn't wait for you to get back on your feet." unknown
WOD A/B
75 Toes to Bar for Time
Each time you drop, perform 5 plank push-ups.
Really work on getting your toes to the bar that your HANDS are on. Knees to elbows are the preferred scale on this WOD. If you are scaling your workout to knee tucks, make sure your knees break the parallel plain of your hips each time. The key to this WOD is TIGHT CORE!
If time permits:
B WODs- ask a partner to help you go through the B side test... you should be familiar with everything on the list.
"This is your life - right now - it doesn't wait for you to get back on your feet." unknown
WOD A/B
75 Toes to Bar for Time
Each time you drop, perform 5 plank push-ups.
Really work on getting your toes to the bar that your HANDS are on. Knees to elbows are the preferred scale on this WOD. If you are scaling your workout to knee tucks, make sure your knees break the parallel plain of your hips each time. The key to this WOD is TIGHT CORE!
If time permits:
A WODs need to work on just the bar (not the PVC) ground to overhead- examples would be snatch, clean and jerk, clean and press, clean and push press... the Burgener Warm-up (if you are familiar with this) Really work on your form for the upcoming Barbells for BOOBS on October 27th.
B WODs- ask a partner to help you go through the B side test... you should be familiar with everything on the list.
Monday, October 8, 2012
Halsey Gym is closed for the Holiday, SO~ meet at the track at 10am! Bring a friend, you may need them to complete this challenge...
Remember their will be no coached WODs on Tuesday and Wednesday morning, but don't worry a WOD will be posted!
Remember their will be no coached WODs on Tuesday and Wednesday morning, but don't worry a WOD will be posted!
FRIDAY, OCTOBER 5, 2012
FRIDAY, OCTOBER 5, 2012
A WOD
21 Burpee Pull ups
21 V ups
15 Burpee Pull ups
15 V ups
9 Burpee Pull ups
9 V ups
B WOD
21 Burpee jumping pull ups
21 V ups
15 Burpee jumping pull ups
15 V ups
9 Burpee jumping pull ups
9 V ups
Grab a few of the harder gymnastics mats to help set the height for your burpee pull ups if needed, might have to get a bit creative here for jumpers, but I bet yall can figure it out!
Technically all of these pull ups are jumping, but for B WOD the bar should be wrist height while for A WOD it should be out of arms reach or hard to reach.
Here is an example of Burpee Pull ups!
Example of V ups! Try to consistently reach the same part of your toes, foot, ankle, leg for each V up. Scale it to where you can reach reasonably, but still get a good work out!
A WOD
21 Burpee Pull ups
21 V ups
15 Burpee Pull ups
15 V ups
9 Burpee Pull ups
9 V ups
B WOD
21 Burpee jumping pull ups
21 V ups
15 Burpee jumping pull ups
15 V ups
9 Burpee jumping pull ups
9 V ups
Grab a few of the harder gymnastics mats to help set the height for your burpee pull ups if needed, might have to get a bit creative here for jumpers, but I bet yall can figure it out!
Technically all of these pull ups are jumping, but for B WOD the bar should be wrist height while for A WOD it should be out of arms reach or hard to reach.
Here is an example of Burpee Pull ups!
Example of V ups! Try to consistently reach the same part of your toes, foot, ankle, leg for each V up. Scale it to where you can reach reasonably, but still get a good work out!
Thursday, October 4, 2012
Thursday, October 4, 2012
Blackjack (Box Jumps / Push press)
Start with 20 Box Jumps then do 1 Push press, then do one less Box Jump and 1 more push press every round till you get to 1 Box Jump and 20 Push press. Your total should always be 21 (Blackjack!).
This is an example of the first 4 rounds and last 4 rounds.
20 Box Jumps, 1 Push Press (45/33)
19 Box Jumps, 2 Push Press (45/33)
18 Box Jumps, 3 Push Press (45/33)
17 Box Jumps, 4 Push Press (45/33)
...
4 Box Jumps, 17 Push Press (45/33)
3 Box Jumps, 18 Push Press (45/33)
2 Box Jumps, 19 Push Press (45/33)
1 Box Jumps, 20 Push Press (45/33)
This WOD is longer than it looks!
If you have time Cash out: foam roll of your legs.
Blackjack (Box Jumps / Push press)
Start with 20 Box Jumps then do 1 Push press, then do one less Box Jump and 1 more push press every round till you get to 1 Box Jump and 20 Push press. Your total should always be 21 (Blackjack!).
This is an example of the first 4 rounds and last 4 rounds.
20 Box Jumps, 1 Push Press (45/33)
19 Box Jumps, 2 Push Press (45/33)
18 Box Jumps, 3 Push Press (45/33)
17 Box Jumps, 4 Push Press (45/33)
...
4 Box Jumps, 17 Push Press (45/33)
3 Box Jumps, 18 Push Press (45/33)
2 Box Jumps, 19 Push Press (45/33)
1 Box Jumps, 20 Push Press (45/33)
This WOD is longer than it looks!
If you have time Cash out: foam roll of your legs.
Wednesday, October 3, 2012
1K death by push ups
A WOD / B WOD
2 Push ups
Run 100m
4 Push ups
Run 100m
6 Push ups
Run 100m
8 Push ups
Run 100m
10 Push ups
Run 100m
12 Push ups
Run 100m
14 Push ups
Run 100m
15 Push ups
Run 100m
16 Push ups
Run 100m
18 Push ups
Run 100m
20 Push ups
If you do them perfectly they will count towards your perfect push ups.
If it's raining substitute 1 Suicide for the 100m, and note it when you write your score.
A WOD / B WOD
2 Push ups
Run 100m
4 Push ups
Run 100m
6 Push ups
Run 100m
8 Push ups
Run 100m
10 Push ups
Run 100m
12 Push ups
Run 100m
14 Push ups
Run 100m
15 Push ups
Run 100m
16 Push ups
Run 100m
18 Push ups
Run 100m
20 Push ups
If you do them perfectly they will count towards your perfect push ups.
If it's raining substitute 1 Suicide for the 100m, and note it when you write your score.
Tuesday, October 2, 2012
Tuesday, October 2, 2012
9 Week Challenge WOD
If you did this WOD at the start of the 9 Weeks please keep the same scaling you did for that one.
3 Rounds for time
400m run
40 Air Squats
30 Abmat Situps
20 Burpees
10 Walking lunges (total, so 5 each leg)
5 Push ups
If you are participating in the 9 week challenge, and can't do the WOD today, please have it done by Friday night.
9 Week Challenge WOD
If you did this WOD at the start of the 9 Weeks please keep the same scaling you did for that one.
3 Rounds for time
400m run
40 Air Squats
30 Abmat Situps
20 Burpees
10 Walking lunges (total, so 5 each leg)
5 Push ups
If you are participating in the 9 week challenge, and can't do the WOD today, please have it done by Friday night.
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