Tuesday, March 31, 2009
Wednesday, 1 April 2009
Randy's Farewell WOD:
5 Rounds for Time:
- Run 400 meters
- 5 Muscle Ups
- 10 Sandbag Cleans
- 5 Handstand Pushups
- 10 Squat Cleans, 105 lbs
Monday, March 30, 2009
Tuesday, 31 March 2009
Deadlift - Set a new 1 Rep Max!
Skill:
Deadlift - Choose a weight that allows you to get 15-20 reps
WOD:
Running
- 800 x 1 - Fast but not flat-out
2 minutes active rest (jog/walk)
- Tabata sprints
- 8 x 20 sec on/10 sec off
Sunday, March 29, 2009
Monday, 30 March 2009
Box Squats w/ Bands - Set a new 3RM!
Compare to 031309
Skill Work (at a moderate pace):
NOT FOR TIME!
21-15-9
- Medicine Ball Cleans
- Double Unders
Penalty: Every break during the Double Under sets earns you 5 Burpees at the end...Focus!
WOD:
"Fran"
21-15-9
- Thrusters, 95 lbs
- Pull-ups
Post weight, penalties, and time to comments.
Saturday, March 28, 2009
Rest Day - 29 March 2009
Clockwise from top left: John Hege, Sgt. Daniel Sakai, Sgt. Ervin Romans, and Sgt. Mark Dunakin.
"Thus there is a paradox, and we must grasp both ends of the situation: We may well be in the most violent times in history, but violence is still remarkably rare. This is because most citizens are kind, decent people who are not capable of hurting each other, except by accident or under extreme provocation. They are sheep.
...
'Then there are the wolves,' the old war veteran said, 'and the wolves feed on the sheep without mercy.' Do you believe there are wolves out there who will feed on the flock without mercy? You better believe it. There are evil men in this world and they are capable of evil deeds. The moment you forget that or pretend it is not so, you become a sheep. There is no safety in denial.
'Then there are sheepdogs,' he went on, 'and I'm a sheepdog. I live to protect the flock and confront the wolf.'
If you have no capacity for violence then you are a healthy productive citizen, a sheep. If you have a capacity for violence and no empathy for your fellow citizens, then you have defined an aggressive sociopath, a wolf. But what if you have a capacity for violence, and a deep love for your fellow citizens? What do you have then? A sheepdog, a warrior, someone who is walking the hero's path. Someone who can walk into the heart of darkness, into the universal human phobia, and walk out unscathed." - Excerpt from On Sheep, Wolves, and Sheepdogs by LTC (Ret) Dave Grossman
Read the rest of the post on CrossFit One World's Blog
Friday, March 27, 2009
Saturday, 28 March 2009
Ring Work
WOD:
"Nancy"
5 Rounds for Time:
- 400 meter run
- 15 Overhead Squats, 95 lbs
Post time to comments.
Thursday, March 26, 2009
Friday, 27 March 2009
Clean & Jerk - Set a new 1 Rep Max!
WOD:
Double Alternating Tabatas
- Sandbag Cleans, Alternating Shoulders
- Pullups
This is conducted by completing 16, 30 second rounds (20 sec work/10 sec Rest) for a total of 8 minutes. Athletes are to alternate exercises - 20 sec SB cleans, 10 sec Rest, 20 sec Pullups, 10 sec Rest, 20 sec SB Cleans, etc... Score is total reps of each exercise combined.
Post Weight and Score to comments.
Wednesday, March 25, 2009
Thursday, 26 March 2009
Strength:
Shoulder Press - Set a new 5RM with Bands
Skill Work:
Clean & Jerk - Use no more than 70% of 1RM
WOD:
5 Rounds for Time:
- Run 200 meters
- 10 Handstand Pushups
- 15 Sit-ups
Tuesday, March 24, 2009
Thermopylae!
Thermopylae from CrossFit Barbarian Fitness on Vimeo.
Great job everyone! I'll make sure our reunion WOD isn't this long! :0)
OK...I'm off to bed now.
Rest Day - 25 March 2009
Don't forget to exercise your brain. Head over to the CrossFit Journal and read an article or two.
On another note, the video from Andy and Ryan's farewell WOD is finished, I'm just having problems uploading it to Vimeo...once it's finished I'll be sure to post it!
Monday, March 23, 2009
Tuesday, 24 March 2009
Handstand - Total of 60 seconds
L-sit - Total of 30 seconds
WOD:
"Mary"
AMRAP in 20 minutes:
- 5 Handstand Push-ups
- 10 Pistols, Alternating Legs
- 15 Pull-ups
Post number of rounds to comments.
Sunday, March 22, 2009
Monday, 23 March 2009
Strength:
Deadlift - Set a new 3 Rep Max!
Compare to 030709.
Skill Work:
NOT FOR TIME!
21-15-9
- Overhead Squats, Weight: PVC Pipe -> 45 lbs bar (Depending on ability)
- Double Unders
Penalty: Every break during the Double Under sets earns you 5 Burpees at the end...Focus!
WOD:
- 15 Deadlifts, 275 lbs
- Run 400 meters
- 12 Deadlifts, 275 lbs
- Run 400 meters
- 9 Deadlifts, 275 lbs
- Run 400 meters
Post weight, penalties, and time to comments.
Saturday, March 21, 2009
Sunday, 22 March, 2009
Back Squat - Set a new 1 Rep Max!
Skill Work:
Pistols
Great Training Videos by The Boz - Part 1, Part 2, Part 3
WOD:
"Last Ascent" (courtesy of the guys at CrossFit Agoge and the Hopper Deck!)
5-10-15
- Back Squats, 225 lbs
- Box Jumps, Mid-thigh
Post weight and time to comments.
Friday, March 20, 2009
Rest Day - 21 March, 2009
Foam Rolling Part II from Jon Gilson on Vimeo.
Thursday, March 19, 2009
Friday, March 20, 2009
We'll be meeting at 0845 on the playground by Juffair Gate to get warmed up and get into teams. No experience with CrossFit is necessary and there is no limit on the possible number of teams so bring all your friends!
Team Workout
As a 2-person team, complete the following exercises in order. Teams may divide the work any way they chose and may work on different exercises at the same time (e.g.: Member A does 25 pull-ups while Member B does 25 Air Squats, then they switch exercises). However, members MAY NOT do reps of the same exercise at the same time (read: Member A is either resting or doing Air Squats while Member B is doing Pull-ups). Also, the team may not start the next run until the entire couplet segment has been completed.
- Run 800 meters
- 200 Pull-ups
- 200 Air Squats
- Run 800 meters
- 150 Double Unders
- 150 Ring Dips
- Run 800 meters (with 45 lbs Sandbag)
- 100 Clapping Push-ups
- 100 Burpees
- Run 800 meters
- 50 Handstand Push-ups
- 50 Box Jumps
- Run 800 meters
Wednesday, March 18, 2009
Thursday, 19 March 2009
Swimming
WOD:
"Nasty Girls" (Click for motivational Video Demo)
3 rounds for time of:
- 50 Air Squats
- 7 Muscle-Ups
- 10 Hang Power Cleans, 135 lbs
Tuesday, March 17, 2009
Wednesday, March 18, 2009
Front Squat - 3RM
Skill Work:
Row 500-meters (Set a new PR!)
WOD:
3 Rounds for Time:
- 5 Squat Cleans, 185 lbs
- 10 Burpees
Sunday, March 15, 2009
Tuesday, 17 March 2009
In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed while conducting a rescue operation in Afghanistan on June 28, 2005.
"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." - Erin Taylor
Read Jeff's tale HERE.
Strength:
Shoulder Press
3RM with Bands
Skill Work:
Push Press
Chose a weight that allows you to get 15-20 reps
WOD:
"J.T." (Click to watch a Video Demo)
21-15-9
- Handstand Push-ups
- Ring Dips
- Push-ups
Post weights and time to comments.
Rest Day - 16 March, 2009
Contrast hydrotherapy is a fantastic rehabilitation tool. The idea is that you rotate from cold to warm water for several cycles lasting a few minutes each to reduce post workout soreness, fatigue, and possibly even immune system function.
Read more HERE for more info.
Saturday, March 14, 2009
Sunday, March 15, 2009
Double Unders - Max Reps in 2 minutes
Overhead Squat - Heavy Single (Go for a PR if you're feeling spry)
WOD:
AMRAP in 20 minutes:
- Five pull-ups
- Five ring dips
- 15 Sit-ups
Friday, March 13, 2009
Saturday, 14 March 2009
Deadlift - 5RM
Skillwork:
Deadlift - Choose a weight that allows you to get between 15-20 reps
WOD:
"Grace" (Click for Video Demo)
For Time:
30 Reps, 135 lbs Clean & Jerk
This one is supposed to be over quickly, so chose a weight that allows
you to finish around 3-4 minutes. Just like "Isabel," this is an
"anyhow" workout. In other words, get the bar from the ground to
overhead any way possible: full squat clean/split jerk, power clean/push
jerk, squat clean -> thruster (i.e.: CrossFit Games style).
Thursday, March 12, 2009
Friday, March 13, 2009
Low Box Squats w/ Bands - 3RM
Skill Work:
Handstand - Total of 30 seconds
L-sit - Total of 30 seconds
WOD:
AMRAP in 10 minutes:
- 5 Front Squats, 185 lbs
- 10 Clapping Push-ups
- 15 Pull-ups
Post weight and time to comments.
Wednesday, March 11, 2009
Tuesday, March 10, 2009
Wednesday, 11 March, 2009
NOT FOR TIME!
21-15-9
- Medicine Ball Cleans
- Double Unders
Penalty: Every break during the Double Under sets earns you 5 Burpees at the end...Focus!
Strength Work:
Snatch / Clean & Jerk
Set a new 1RM!
WOD:
12-9-6
- Box Jumps, Mid-Thigh
- Knees-to-Elbows
If you're feeling especially beat down today, consider skipping the skill work and/or MetCon.
Post Penalties, Weights, and Time to comments.
Monday, March 9, 2009
Tuesday, March 10, 2009
Nick's Farewell WOD from Alex Europa on Vimeo
Skill Work:
Snatch / Clean & Jerk (Click Links for Demo Videos)
No More than 70% of 1RM
WOD:
AMRAP in 20 minutes:
- 5 Handstand Push-ups
- 10 L Pull-ups
- 15 Steps, Walking Lunge
Post Weights and Rounds to comments.
Sunday, March 8, 2009
Monday, 9 March 2009
Saturday, March 7, 2009
Rest Day
Foam Rolling: Part I from Patrick Cummings on Vimeo.
Get yourself a foam roller and follow the advice in Part 1 of this series! You'll need it!
Friday, March 6, 2009
Saturday, 7 March, 2009
Deadlift
3 Rep Max!
Deadlift
Chose a weight that gets you between 15-20 reps
WOD:
5 Rounds for Time
- 5 Handstand Pushups
- 10 KB Swings, 2 Pood (or 75 lbs DB)
Thursday, March 5, 2009
Friday, March 6, 2009
Back Squat
Find a new 5RM!
Skill Work (At a moderate pace):
NOT FOR TIME!
21-15-9
- Overhead Squats, Weight: PVC Pipe -> 45 lbs bar (Depending on ability)
- Double Unders
Penalty: Every break during the Double Under sets earns you 5 Burpees at the end...Focus!
WOD:
"Isabel"
For Time:
30 Reps, 135 lbs Snatch (Click for Video Demo - Also see THIS LINK for many more Videos!)
This one is supposed to be over quickly, so chose a weight that allows you to finish around 3-4 minutes. Just like "Grace," this is an "anyhow" workout. In other words, get the bar from the ground to overhead in one motion, any way possible: full squat snatch, power snatch, muscle snatch.
Post All Weights and Time to comments.
Wednesday, March 4, 2009
Thursday 5 March, 2009
TIME CHANGE!!!! We'll be meeting at the playground next to the Juffair Gate at 1145 (I'll be there earlier setting up) for a 1200 start. This is Nick's farewell workout, let's show him a good time!
WOD:
"Nick"
5 Rounds For Time:
- Run 400 Meters
- 10 Thrusters, 95-lbs
- 10 Double Unders
- 10 Overhead Squats, 95-lbs
- 10 Burpees
- 10 Ring Dips
(Click the exercise names to see a demonstration video of each one)
Post Time to Comments.
Like every CrossFit WOD, this can be scaled down to match anyone's level of fitness. Don't know what any of these exercises are? Haven't worked out in months? Have a hard time passing the PRT? We'll modify the loads to match your abilities, so don't hesitate to show up!
Again, for logistical purposes, please email me or leave a comment below if you intend to show up!
Tuesday, March 3, 2009
Rest Day - March 4, 2009
Kyle Maynard, co-owner of No Excuses Athletics, at his CrossFit Level 1 Certification.
I was thinking about putting this video on my iPod, that way when people tell me that they can't do CrossFit (or anything else of that matter!), I can show them what "No Excuses" really means.
One of the most often overlooked benefits of CrossFit is the mental toughness that comes from doing the WODs day in and day out. Knowing how painful the workout is going to be, yet stepping up and pushing harder and faster than you ever thought possible. That determination and indomitable spirit suffuse all aspects of one's life - from work, to relationships, and everything in between.
Monday, March 2, 2009
Tuesday 3 March, 2009
Front Squat
Go for a new 1-Rep Max!
Then
Squat Cleans (Click for video demo)
Chose a weight that puts you between 15-20 reps
(Post Weights to comments.)
Then
WOD:
"Quarter Gone Bad"
Five rounds for Total Reps of:
- 135 pound Thruster, 15 seconds
- Rest 45 Seconds
- 50 pound Weighted pull-up, 15 seconds
- Rest 45 Seconds
- Burpees, 15 seconds
- Rest 45 seconds
Post Total Reps for all five rounds to comments.
(Watch the CrossFit HQ video of Quarter Gone Bad HERE!)
Sunday, March 1, 2009
Monday 2 February, 2009
"Joshie"
3 Rounds for Time:
- 21 Dumbbell Snatches, Right Arm, 40 lbs
- 21 L Pull-ups
- 21 Dumbbell Snatches, Left Arm, 40 lbs
- 21 L Pull-ups
Let us never forget the sacrifices that men like SSG Joshua Whitaker made, and continue to make, so that the rest of us can sleep peacefully at night. Hit this one HARD!
Post your Time to the comments.