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

Tuesday, 31 March 2009

Strength:
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

Monday, 30 March 2009

Strength:
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.

Rest Day - 29 March 2009

Thanks to Freddie C. of CrossFit One World for posting this.

Clockwise from top left: John Hege, Sgt. Daniel Sakai, Sgt. Ervin Romans, and Sgt. Mark Dunakin.

Four officers from Oakland PD were killed in the line of duty on Saturday, March 21, 2009. Our thoughts and prayers go out to the families and friends of our fallen brethren and to all members of OPD.

"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

Saturday, 28 March 2009

Skills:
Ring Work

WOD:
"Nancy"
5 Rounds for Time:
- 400 meter run
- 15 Overhead Squats, 95 lbs

Post time to comments.

Friday, 27 March 2009

Strength:
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.

Thursday, 26 March 2009

The joys of "Mary"

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

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

Brian with thoughts of Rest Day in his head...

This has been a rough 3 days, spend some extra time on recovery: go for a walk, foam roll, contrast hydrotherapy, etc...

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!

Tuesday, 24 March 2009

Matt getting nasty on "Nasty Girls"

Skill Work:
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.

Monday, 23 March 2009

Randy gettin' after Muscle Ups!

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.

Sunday, 22 March, 2009

Strength:
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.

Rest Day - 21 March, 2009

Let's get back to our foam rolling lessons with Jon Gilson of Again Faster. Your legs are probably hating you right now (I know mine are!).



Foam Rolling Part II from Jon Gilson on Vimeo.

Friday, March 20, 2009

Farewell WOD for Andy and Ryan.

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

Thursday, 19 March 2009

Skill Work:
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

Wednesday, March 18, 2009

Strength:
Front Squat - 3RM

Skill Work:
Row 500-meters (Set a new PR!)

WOD:
3 Rounds for Time:
- 5 Squat Cleans, 185 lbs
- 10 Burpees

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.

Sunday, March 15, 2009

Skill Work:
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

Saturday, 14 March 2009

Strength:
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).

Friday, March 13, 2009

Strength:
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.

Let's Eat!

Head over to the CrossFit Journal to see the full video!

Wednesday, 11 March, 2009

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!

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.

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.

Monday, 9 March 2009

Strength:
Shoulder Press
Find you 1 Rep Max!

Skill:
Push Press
Choose a weight that allows you to get 15-20 reps

WOD:
"Lynne"
5 Rounds (Not for Time):
- Bench Press, Bodyweight, Max Reps
- Pullups, Max Reps

Post all weights and reps to comments.

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!

Saturday, 7 March, 2009

Strength:
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)

Friday, March 6, 2009

Strength:
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.

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!

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.

Tuesday 3 March, 2009

Strength:
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!)

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.