Friday July 1, 2011

WOD:
4 rounds of (choose THREE of the following)
-15 Pullups
-20 Sit-ups
-20 Pistols (10 each leg)
-30 Squats
-7 handstand pushups
-20 double unders
-25 push-ups
-15  4-count flutter kicks
-20 jumping lunges (10 each leg)
-30 mountain climbers
-12 burpees
-20 toes to bar
- 15 second L sit
Record which 3 exercise and your time

Strength WOD:

(optional and Independent)

Please only perform this movement independently if you are proficient and need minimal coaching.

Deadlift 

Basic/Intermediate: 3-3-3-3-3

Advanced:

8-10 reps warm-up set
5 reps @ 60%
3 reps @ 70%
1 reps @ 80%
1 rep @ 90%
1 rep at 100%
1 rep @ +2-5%

Mobility WOD:
Mobility WOD #4 Silent P in Filet, Very Paleo

Thursday, June 30, 2011

Remember to journal your SDHP weight!  We do not do those as often so you WILL forget!

I know your legs are sore, BUT, the zombies will not care if your legs are sore just fyi...

Michelle is guest-coaching at the 0830 WOD!!!! YAY!!!! 
IF YOU HAVE ANY INJURIES OR MEDICAL CONDITIONS - TELL MICHELLE BEFORE YOUR WOD.  JUST BECAUSE I KNOW, DOES NOT MEAN SHE DOES.

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Warm-up
400m run or row
1-2 rounds of regular warm-up.
Get those legs extra extra warm today if your sore!
 
WOD:

Part A
"FRAN"
21-15-9
Thrusters (95/65)
Pull-ups

Part B
Double unders
max reps in 1 min for 6 sets. 1 min rest between sets.
Please perform while waiting to do FRAN or after your FRAN WOD - whatever works. Mark total reps on the whiteboard.  This is an opportunity for practice!!!
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Endurance WOD:
(Optional and Independent)
3+ Hours Before or After Regular WOD

Choose ONE of the following sports:
Long Intervals
Swim: 2 – 4 x 400 m/y, rest 3:00
Run: 2 – 4 x 1000m, rest 3:00, hold within 3-5 seconds
Row: 2 - 4 x 1200m, rest 3:00, hold within 3-5 seconds

Wednesday, June 29, 2011

NOTE: Thursday's 0530 WOD has been MOVED to Friday morning for this week only! Please do not show up at 0530 on Thursday morning!

Warm-up: 1-2 rounds of regular warm-up

WOD:

In this workout you move from each of three stations after a minute.The clock does not reset or stop between exercises. This is a three-minute round from which a one-minute break is allowed before repeating. You will repeat the round 4 times.  On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.

 Sumo Deadlift High Pull (75/55)
 Ring Rows
 Hand Stand Push-ups

Endurance WOD (optional and independent) please allow yourself 3+ hours of rest in between the regular WOD and endurance WOD.

Choose ONE of the Following Sports:

Swim, Bike, Row (no running)

3 min on, 2 min off

2 min on, 30 sec off

1 min on, 3 min off

2 min on, 30 sec off

3 min on. Done!

THERE WILL BE A SATURDAY TEAM WOD THIS WEEK. SATURDAYS ARE ALWAYS FREE! SO COME ON OUT!

Tuesday, June 28, 2011

To-Do
Have you journal-ed your strict press weight from yesterday?

Warm-up
400m run
1 round of basic warm-up
10 back squats (PVC) then 5 second rest at the bottom position.  4 sets.
Then, the two upper extremity stretches learned last week for the back squat prep work.

WOD:
3 rounds for time:
15 Back Squat  (155/115)
800m run

*This WOD will need to be stagger started due to class size and one squat rack - please be ready and know which weight you will use.  Bring your own watch!!!!!!!!!!  This has the potential to run the class time long, so let's get busy right away!*

Mobility WOD:
Stretch your calves!  I also have a pro-stretcher in the large lululemon bag for calf stretching as well.  Watch the video peeps
Mobility WOD #3

Monday, June 27, 2011

WOD:

"Death by TRIPLE Burpees"
Perform 3 burpees the first minute, 6 burpees the second minute, 9 burpees the third minute, and so on until you cannot perform the required burpees within the minute.  Score your last SUCCESSFUL minute.

Then time permitting,
STRICT PRESS 3-3-3 work your way up in weight with PERFECT form. 

Sunday, June 26, 2011

Endurance  WOD:
(optional and independent)
Run 5k for time (Time Trial)

Please remember to journal your weight/sets so that when you have that exercise again - you know what you can handle!

This week's 0530 Thursday class will be moved to Friday morning at 0530.  Sorry if that causes any inconvenience.  

Saturday, June 25, 2011

Today we are saying goodbye to an amazing friend and coach. I was not here yet when Erin started Crossfit under coach Charlotte, but I have heard that she made an immediate impact! She improved our Crossfit group, not only with her ability to take it to the next level, but also with her strength of character. Needless to say, Erin was a beast right from the beginning, revving up the competitive drive of many crossfitters here. However, rarely can any of us touch her on a WOD! More impactful, however, was just how darn nice she is! She goes out of her way to help each and every one of us with anything we need - all the time. We all feel how she genuinely cares for everyone here. I am sure the natural next step for her was to become certified and start coaching. Having her here as a coach was a dream come true for many of us! Erin, there will be a hole in our hearts when you leave this week. We will miss you so much. Here is hoping we will see you back for a quick visit now and then, as well as see you in the games next year!! But for today, we will plug this hole in our hearts... with HELEN, HELEN and more HELEN!

WOD:
Helen-hell
Run 1200m
63 DB Swing (35/55)
36 Pull-ups
Run 800m
42 DB swing (35/55)
24 Pull-ups
Run 400m
21 DB swing (35/55)
12 Pull-ups
For time.

HAPPY BIRTHDAY ERIN!!!!!!!!!!!!!!