Partner WOD @ 0900
As many rounds as possible in 25 min:
400m run (or 4 suicides if its raining)
15 KBS (53/35)
12 Pullups
15 Squats
One person runs, other person works through rounds. Score is rounds completed.
You do not have to bring your own partner. I will match you up with someone.
Friday, March 30, 2012
Buy In
For quality (not time):
3 x 5 Ring Dips
Beginner: Keep rings low and use bands.
Intermediate: No bands. Clean reps with full depth and solid lockout at the top.
Advanced: Go as deep as possible. Hold 5 seconds at the bottom of each rep. Raise rings high to allow for perfect hollow body position throughout movement. Turn hands out at the top in support position.
A WOD
5 Rounds for time:
5 Back squat @ 1.25 x bodyweight (men)/.75 x bodyweight (women)
30 abmat situps
B WOD
5 Rounds for time:
30 Air squats
30 abmat situps
Cash Out
Foam roll quads and lower back
For quality (not time):
3 x 5 Ring Dips
Beginner: Keep rings low and use bands.
Intermediate: No bands. Clean reps with full depth and solid lockout at the top.
Advanced: Go as deep as possible. Hold 5 seconds at the bottom of each rep. Raise rings high to allow for perfect hollow body position throughout movement. Turn hands out at the top in support position.
A WOD
5 Rounds for time:
5 Back squat @ 1.25 x bodyweight (men)/.75 x bodyweight (women)
30 abmat situps
B WOD
5 Rounds for time:
30 Air squats
30 abmat situps
Cash Out
Foam roll quads and lower back
Thursday, March 29, 2012
***ANNOUNCEMENT***
PARTNER WOD @ 0900 ON SATURDAY
Buy In
For quality (not time):
4 x 5 Dragon Flags
Use the floor and hold the pullup bar post, instead of using a bench.
Maintain hollow body position all the way to the floor. Hips and heels should touch the floor together.
Scale with straddle position or knees in, as required.
A/B WOD
6 Rounds For Time:
5 wall climbs
10 T2B
50 DU's
Scaling options:
- wall climbs: partial wall climbs, handstand holds, pike pushups on box, etc
- T2B: knees to elbow, knee raises
- DU: 3:1 singles.
Cash Out
Mobility work:
Foam roll the lats.
Shoulder mobility with lacrosse ball.
Spend about 2 minutes on each area (per side), dig deep.
Wednesday, March 28, 2012
Buy In
5 x 15 sec L-sit hold on the P's
Scale to 1-leg tucks, 2-leg tucks, L-hang on pullup bar, etc.
Flex everything from "toes to nose".
Proper position is heels above hips.
Measure proper cubit width for your P holds. P's should be width of elbow to fingers.
A WOD
Hang Power Clean
3, 3, 3, 3, 3
Increase weight each round if possible.
Complete each set without grounding the bar.
Work with a partner (or two) on the bars using similar weight.
B WOD
30 Med Ball cleans for quality (not time)
Take the opportunity to slow things down a bit and learn proper technique.
Cash Out
30 Strict hollow body pullups
Get'em done!
Optional Strength WOD (Independent)
Deadlift: Reps of 5, 3, 1 @ 75%, 85%, and 95% of your training max.
5 x 15 sec L-sit hold on the P's
Scale to 1-leg tucks, 2-leg tucks, L-hang on pullup bar, etc.
Flex everything from "toes to nose".
Proper position is heels above hips.
Measure proper cubit width for your P holds. P's should be width of elbow to fingers.
A WOD
Hang Power Clean
3, 3, 3, 3, 3
Increase weight each round if possible.
Complete each set without grounding the bar.
Work with a partner (or two) on the bars using similar weight.
B WOD
30 Med Ball cleans for quality (not time)
Take the opportunity to slow things down a bit and learn proper technique.
Cash Out
30 Strict hollow body pullups
Get'em done!
Optional Strength WOD (Independent)
Deadlift: Reps of 5, 3, 1 @ 75%, 85%, and 95% of your training max.
Tuesday, March 27, 2012
FAREWELL NANCY
Today will be Nancy's goodbye WOD as she leaves on a jet plane this Thursday. Nancy started crossfitting with us a little over a year ago. She started at the beginning! This firebreather has come a long way from the first "Cindy" WOD she ever did. Nancy has true heart and character and a natural crossfit spirit that is welcoming to anyone, especially those who work hard! Nancy and her family will be moving to Maryland and will continue with crossfit when she gets there. She will also be be in a race in May with our past coach Michelle! There is no stopping her! Nancy, we all love you here at CFKP and will miss you so very much. In your honor, we will go all firebreather and repeat the first WOD you ever did...
A/B WOD:
"CINDY"
20 min AMRAP
5 pullups
10 push-ups
15 squats
Monday, March 26, 2012
A/B WOD
Buy In:
2 Rounds of 10 inchworm pushups, 10 burpees
For quality (not time):
5 X 3 Around the Worlds
Take your time with these and fight for perfect body position. Scale to tucked position as needed. Keep your body tight, flexing from "toes to nose". Disregard the overhead squat portion of the video.
For time (max effort):
5 X 300m sprints
Rest approx. 60 sec between intervals. Score your fastest time.
Cash Out (time permitting):
30 strict pullups in hollow body position
Notes:
- Inchworm pushup demo here: http://youtu.be/7xrxMRwNzEg
- Run better and injury free here: http://youtu.be/uFiOSEx90QQ
- Dress appropriately for running outside on the track.
- 300m run will start at the end of the straightaway and finish at the beginning of the straightaway (where we normally start running)
Buy In:
2 Rounds of 10 inchworm pushups, 10 burpees
For quality (not time):
5 X 3 Around the Worlds
Take your time with these and fight for perfect body position. Scale to tucked position as needed. Keep your body tight, flexing from "toes to nose". Disregard the overhead squat portion of the video.
For time (max effort):
5 X 300m sprints
Rest approx. 60 sec between intervals. Score your fastest time.
Cash Out (time permitting):
30 strict pullups in hollow body position
Notes:
- Inchworm pushup demo here: http://youtu.be/7xrxMRwNzEg
- Run better and injury free here: http://youtu.be/uFiOSEx90QQ
- Dress appropriately for running outside on the track.
- 300m run will start at the end of the straightaway and finish at the beginning of the straightaway (where we normally start running)
Friday, March 23, 2012
A WOD
3 rounds, for time:
15 push jerk (weight of choice)
25 Pullups
25 Wall ball shots (20lb/14lb)
B WOD
3 rounds, for time:
20 dumbbell swings
10 jumping pullups
15 wall ball shots
FEAT OF STRENGTH (Time and weather permitting):
Run 400 meters, for time.
STRENGTH (Optional/Independent):
BACK SQUAT
3 rounds, for time:
15 push jerk (weight of choice)
25 Pullups
25 Wall ball shots (20lb/14lb)
B WOD
3 rounds, for time:
20 dumbbell swings
10 jumping pullups
15 wall ball shots
FEAT OF STRENGTH (Time and weather permitting):
Run 400 meters, for time.
STRENGTH (Optional/Independent):
BACK SQUAT
3 reps @ 70% of training max (example 90 x 0.70=63 or 65lbs)
3 reps @ 80% of training max (example 90x 0.80 = 72 or 70lbs)
3 reps @ 90% of training max (example 90x 0.90 = 81 or 80lbs)
3 reps @ 90% of training max (example 90x 0.90 = 81 or 80lbs)
Subscribe to:
Posts (Atom)