Charlotte has graciously offered to coach the Snatch, the olympic lift, before she leaves. This coaching session would take place at Camp Zama, since they have an olympic lifting platform and bumper weights that allows you to drop weights on the floor if needed. She has some time on sunday and is willing if at least three people commit. Please email crossfitkantoplain@gmail.com if your interested and let her know what time of day you can go. The prerequisites for this lift is a good comfort level with the clean and an ability to overhead squat 45lbs without difficulty.
Because Miranda rocks and there is a snatch in this workout:
http://www.youtube.com/user/CrossFitHQ#p/u/41/tVNpe_4Wmp4
Friday, December 31, 2010
Think there are no machines in Crossfit? Think again: If you’ve ever seen Alexis work out, then you’ve probably experienced some degree of shock and awe by how effortless she makes things look. Rx Olympic lifts, 215# deadlift, 65# overhead squat, 95# squat clean and much more. She never let her weaknesses hold her back or make an excuse. Not even during her first trimester. Things that would hold most of us back just seem to light a fire in Alexis. Alexis thrives on doing just the opposite: the stuff that is difficult, uncomfortable and often frustrating. What makes her really unique is that she’s never satisfied unless it's Rx.
As a trainer, it has been a blast coaching you and watching you find not only your "Hulk" like strength but the recognition that you are also fast, agile and internally strong. You will be missed by all!
******************************
"Ring of Fire" Team Wod!
This wod will be outside so dress appropriately!
Think "rings"!
See you there!
Thursday, December 30, 2010
The Bear Complex!
5 Rounds of the Bear
The Bear consists of:
7 sets of the following:
Power Clean
Front Squat
Push press
Back Squat
Push press
You must tap and go between sets
Rest between rounds as needed
The goal is to increase your weight each round
There are rules:
1. Each set of the bear is performed without resting the bar on the ground or regripping.
2. You can break up or combine movements as needed
3. Jerking is acceptable
4. Squat cleans are acceptable
5. Thrusters are acceptable
5. You must lock out your push presses overhead.
Please be on time for coaching! This is a very technical wod which needs some review beforehand.
Charlotte will be on hand for help. We will be going in rounds.
ALSO if you would like to learn to snatch, Charlotte will be coaching the snatch after the WOD. You must be comfortable with the squat clean and comfortable with a 45 lb overhead squat to learn the snatch.
5 Rounds of the Bear
The Bear consists of:
7 sets of the following:
Power Clean
Front Squat
Push press
Back Squat
Push press
You must tap and go between sets
Rest between rounds as needed
The goal is to increase your weight each round
There are rules:
1. Each set of the bear is performed without resting the bar on the ground or regripping.
2. You can break up or combine movements as needed
3. Jerking is acceptable
4. Squat cleans are acceptable
5. Thrusters are acceptable
5. You must lock out your push presses overhead.
Please be on time for coaching! This is a very technical wod which needs some review beforehand.
Charlotte will be on hand for help. We will be going in rounds.
ALSO if you would like to learn to snatch, Charlotte will be coaching the snatch after the WOD. You must be comfortable with the squat clean and comfortable with a 45 lb overhead squat to learn the snatch.
Wednesday, December 29, 2010
WOD: 10! (10,9,8,7...1)
Wall Ball (20/14)
Box jumps (24/20)
*****
1 mile run for time
*****
Mobility Wod:
5 min squat mobility
Wall Ball (20/14)
Box jumps (24/20)
*****
1 mile run for time
*****
Mobility Wod:
5 min squat mobility
Tuesday, December 28, 2010
WOD:
21-15-9
Pushpress (95/65)
Jumping Pullups
Double unders
*****
Skill work:
Pushpress from front squat to back squat position then pushpress back to front squat position
*****
Mobility Wod:
Foam roll: Thoracic extension (upper back), Lower back, Lats
*****
Endurance Wod (optional)
Run:
20:10 x 8 rounds, 20 seconds on 10 seconds off 8x’s, all out efforts.
21-15-9
Pushpress (95/65)
Jumping Pullups
Double unders
*****
Skill work:
Pushpress from front squat to back squat position then pushpress back to front squat position
*****
Mobility Wod:
Foam roll: Thoracic extension (upper back), Lower back, Lats
*****
Endurance Wod (optional)
Run:
20:10 x 8 rounds, 20 seconds on 10 seconds off 8x’s, all out efforts.
Monday, December 27, 2010
WOD:
"Michael"
3 rounds for time of
800 m run
50 back extensions
50 sit-ups
*********
Skill Work: Double Under practice for 5 minutes.
*********
Front squat 3-3-3 time allowing
*********
"Michael"
3 rounds for time of
800 m run
50 back extensions
50 sit-ups
*********
Skill Work: Double Under practice for 5 minutes.
*********
Front squat 3-3-3 time allowing
*********
Friday, 24 December 10
12 Days of Christmas WOD
Come one, come all to a fun and festive WOD.
No, I'm not going to tell you what to expect because Father Christmas hasn't sent me the WOD yet. Come in festive clothing and work off a little of the holiday food with all your friends.
See you tomorrow, Halsey Gym 09:00
**************************************
Santa came early for all the bad little Crossfiters
who are still awake, so here you go....
1 Farmer Carry (25m)
2 Handstand push-ups
3 Med Ball Cleans (20/14)
4 Jumping Lunges (each leg)
5 Push Ups
6 Box Jumps
7 Sit-ups
8 DB Swing (55/35)
9 Burpees
10 Thrusters (85/55)
11 Back Squat (85/55)
12 Double Unders
2 Handstand push-ups
3 Med Ball Cleans (20/14)
4 Jumping Lunges (each leg)
5 Push Ups
6 Box Jumps
7 Sit-ups
8 DB Swing (55/35)
9 Burpees
10 Thrusters (85/55)
11 Back Squat (85/55)
12 Double Unders
The workout is executed like the song 12 days of christmas.
day 1 (round 1)
1 Farmer Carry
day 2 (round 2)
2 Handstand push-ups
1 Farmer Carry
day 3 (round 3)
3 Med Ball Cleans
day 1 (round 1)
1 Farmer Carry
day 2 (round 2)
2 Handstand push-ups
1 Farmer Carry
day 3 (round 3)
3 Med Ball Cleans
2 Handstand push-ups
1Farmer Carry
day 4……. you get the picture.
1Farmer Carry
day 4……. you get the picture.
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