Strength:
Bench Press - Set a new 3 Rep Max
(Use bands if you have them)
Skill Work:
Push/Split Jerk - Use no more than 85% of 1 RM
WOD:
(Courtesy of CrossFit Football)
6 Round for Time:
- 3 Push Press/Jerk, 185 lbs
- 6 Pull Ups (Chest to Bar)
- 9 Clapping Push Ups
Post weights and time to comments.
Tuesday, May 12, 2009
Monday, May 11, 2009
Rest Day - 12 May 2009
CrossFit's Theoretical Hierarchy of Development
A theoretical hierarchy exists for the development of an athlete. It starts with nutrition and moves to metabolic conditioning, gymnastics, weightlifting, and finally sport. This hierarchy largely reflects foundational dependence, skill, and to some degree, time ordering of development. The logical flow is from molecular foundations, cardiovascular sufficiency, body control, external object control, and ultimately mastery and application. This model has greatest utility in analyzing athletes’ shortcomings or difficulties.
We don’t deliberately order these components but nature will. If you have a deficiency at any level of “the pyramid” the components above will suffer.
We don’t deliberately order these components but nature will. If you have a deficiency at any level of “the pyramid” the components above will suffer.
Post thoughts to comments.
Sunday, May 10, 2009
Monday, 11 May 2009
WOD:
5 Rounds for time:
- Run 400 meters
- 15 Power Snatches, 95-lbs
- 30 Air Squats
5 Rounds for time:
- Run 400 meters
- 15 Power Snatches, 95-lbs
- 30 Air Squats
Saturday, May 9, 2009
Sunday, 10 May 2009
Strength:
Deadlift - Set a new 3 Rep Max
Deadlift - Choose a weight that allows you to get 15-20 reps
WOD:
Courtesy of the Hopper Deck
21-15-9
- Box Jumps 24"
- KB Swings, 1.5 pood (or 55 lbs DB)
- Sumo Deadlift Highpull, 95lbs men
Post weights and time to comments.
Deadlift - Set a new 3 Rep Max
Deadlift - Choose a weight that allows you to get 15-20 reps
WOD:
Courtesy of the Hopper Deck
21-15-9
- Box Jumps 24"
- KB Swings, 1.5 pood (or 55 lbs DB)
- Sumo Deadlift Highpull, 95lbs men
Post weights and time to comments.
Saturday, 9 May 2009
Strength:
Back Squat - Set a new 5 Rep Max!
Skill Work:
Handstand Holds - Total of 60 seconds
L-sit - Total of 60 Seconds
WOD:
From the 2009 CrossFit Games Asia Qualifiers
7 Rounds for Time:
- 7 Thrusters, 135 lbs
- 7 Burpees
Post weight and time to comments.
Back Squat - Set a new 5 Rep Max!
Skill Work:
Handstand Holds - Total of 60 seconds
L-sit - Total of 60 Seconds
WOD:
From the 2009 CrossFit Games Asia Qualifiers
7 Rounds for Time:
- 7 Thrusters, 135 lbs
- 7 Burpees
Post weight and time to comments.
Wednesday, May 6, 2009
Thursday, 7 May 2009
WOD:
(Courtesy of CrossFitOKC)
Run 800 meters
15-10-5
- Thrusters, 115 lbs
- Burpees
Run 800 meters
Post time to comments.
(Courtesy of CrossFitOKC)
Run 800 meters
15-10-5
- Thrusters, 115 lbs
- Burpees
Run 800 meters
Post time to comments.
Tuesday, May 5, 2009
Wednesday, 6 May 2009
Strength:
Front Squat - Set a new 3 Rep Max!
Skill Work:
Handstand Hold: Total of 60 seconds
L - Sit: Total of 60 seconds
WOD:
(Courtesy of CrossFit Football)
12-9-6
- Overhead Squats, 135 lbs
- Burpee Pull Ups
Front Squat - Set a new 3 Rep Max!
Skill Work:
Handstand Hold: Total of 60 seconds
L - Sit: Total of 60 seconds
WOD:
(Courtesy of CrossFit Football)
12-9-6
- Overhead Squats, 135 lbs
- Burpee Pull Ups
Monday, May 4, 2009
Tuesday, 5 April 2009
Strength:
Bench Press - Set a new 1 Rep Max!
(Use bands if you have them)
Skill Work:
Split Jerk - No more than 85% of 1RM
WOD:
AMRAP in 15 minutes:
- 3 Power Cleans, 185 lbs
- 6 Handstand Pushups
- 9 Pullups, 25 lbs
Post weight and time to comments.
Bench Press - Set a new 1 Rep Max!
(Use bands if you have them)
Skill Work:
Split Jerk - No more than 85% of 1RM
WOD:
AMRAP in 15 minutes:
- 3 Power Cleans, 185 lbs
- 6 Handstand Pushups
- 9 Pullups, 25 lbs
Post weight and time to comments.
Saturday, May 2, 2009
Sunday, 3 May 2009
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine)."Hansen"
Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups
Post time to comments.
Friday, May 1, 2009
Saturday, 2 May 2009
Strength:
Deadlift - Set a new 1 Rep Max!
Deadlift - Choose a weight that allows you to pull 15-20 reps
WOD:
"The Chief"
Max rounds in 3 minutes of:
- 3 Power Cleans, 135 lbs
- 6 Push-ups
- 9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post weights and rounds completed for each of the 5 cycles to comments.
Deadlift - Set a new 1 Rep Max!
Deadlift - Choose a weight that allows you to pull 15-20 reps
WOD:
"The Chief"
Max rounds in 3 minutes of:
- 3 Power Cleans, 135 lbs
- 6 Push-ups
- 9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post weights and rounds completed for each of the 5 cycles to comments.
Thursday, April 30, 2009
Friday, 1 May 2009
Ed working the sandbagStrength:
Box Squat - Set a new 3 Rep Max
(Use bands if you have them)
Skill Work:
Skin the Cat
WOD:
5 Rounds for Time:
- 5 Sumo Deadlift High Pulls, 135 lbs
- 10 Ring Dips
- 5 Thrusters, 135 lbs
Post weight and time to comments.
Wednesday, April 29, 2009
Rest Day - 30 April 2009
Beast Man from CrossFit Barbarian Fitness on Vimeo
Head over to the CrossFit Journal and download an episode or two of CrossFit Radio. They have been running strong for nearly a year now and it's a fun way to stay connected to the CrossFit community. For those of you that use iTunes, you can subscribe to the podcast and automatically download every new episode as is released!
Tuesday, April 28, 2009
Wednesday, 29 April 2009
Skill Work:
On the rings
- Muscle-Up Progressions
- Skin the Cats (Novices may tuck their legs into their chest)
WOD:
"Michael"
3 Rounds for Time:
- Run 800 meters
- 50 Back Extensions
- 50 Sit-ups
Post experiences on the rings and time to comments.
On the rings
- Muscle-Up Progressions
- Skin the Cats (Novices may tuck their legs into their chest)
WOD:
"Michael"
3 Rounds for Time:
- Run 800 meters
- 50 Back Extensions
- 50 Sit-ups
Post experiences on the rings and time to comments.
Monday, April 27, 2009
Tuesday, 28 April 2009
Strength:
Front Squat - Set a new 1 Rep Max!
(Remember, the Front Squat is an accessory exercise of the Clean, so this should be a full depth, rock-bottom squat!)
Skill:
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:
Heavy version of 2009 CrossFit Games Mid Atlantic Regional Qualifiers Final Workout:
15-12-9
- Power Snatch, 135 lbs
- Pullups, 35 lbs
Post weight and time to comments.
Front Squat - Set a new 1 Rep Max!
(Remember, the Front Squat is an accessory exercise of the Clean, so this should be a full depth, rock-bottom squat!)
Skill:
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:
Heavy version of 2009 CrossFit Games Mid Atlantic Regional Qualifiers Final Workout:
15-12-9
- Power Snatch, 135 lbs
- Pullups, 35 lbs
Post weight and time to comments.
Sunday, April 26, 2009
Monday, 27 April 2009
Strength:
Bench Press - Set a new 3 Rep Max
(Use bands if you have them)
Skill Work:
Muscle Snatch
Snatch Balance
WOD:
5 Rounds for time:
- 5 Deadlifts, 315 lbs
- 10 Handstand Pushups
- 15 GHD Situps
Post weights and time to comments.
Bench Press - Set a new 3 Rep Max
(Use bands if you have them)
Skill Work:
Muscle Snatch
Snatch Balance
WOD:
5 Rounds for time:
- 5 Deadlifts, 315 lbs
- 10 Handstand Pushups
- 15 GHD Situps
Post weights and time to comments.
Saturday, April 25, 2009
Rest Day - 26 April 2009
"The only time we really fail is when we don't get up, dust the dirt off, and keep on going."- K. Maynard
Kyle Maynard finally gets his MMA debut!!!
The fight will air tonight, 25 April 2009 on PPV. For those of you that are able, I highly encourage you to check it out. I can't wait for video footage to be posted online so that I can see the fight.
I just want to wish Kyle the best of luck! He has EARNED this opportunity. Kyle is an amazing athlete and a standup guy and I was fortunate enough to have a few beers with him at this year's Affiliate Gathering.
You can read more about his fight in this INTERVIEW.
Friday, April 24, 2009
Saturday, 25 April 2009
WOD:
Max Rounds in 20 minutes:
- Run 400 meters
- 15 Overhead Squats, 95 lbs
- 15 Pullups
Max Rounds in 20 minutes:
- Run 400 meters
- 15 Overhead Squats, 95 lbs
- 15 Pullups
Thursday, April 23, 2009
Friday, 24 April 2009
Strength:
Deadlift - Set a new 3 Rep Max
Deadlift - Chose a weight that allows you to do 15-20 reps
WOD:
5 Rounds for time:
- 5 Power Cleans, Bodyweight
- 10 Ring Dips, 45 lbs
- 15 Double Unders
Deadlift - Set a new 3 Rep Max
Deadlift - Chose a weight that allows you to do 15-20 reps
WOD:
5 Rounds for time:
- 5 Power Cleans, Bodyweight
- 10 Ring Dips, 45 lbs
- 15 Double Unders
Wednesday, April 22, 2009
Thursday, 23 April 2009
Strength:
Box Squat - Set a new 1 Rep Max
(Use bands if you have them)
Skill Work:
Snatch - Build up to no more than 80% of 1RM
(Focus on speed of the 3rd pull)
WOD:
"Heavy Fran"
15-12-9
- Thrusters, 135 lbs
- Pullups, 45 lbs
Watch Greg Amundson do Heavy Fran. WOW!
Box Squat - Set a new 1 Rep Max
(Use bands if you have them)
Skill Work:
Snatch - Build up to no more than 80% of 1RM
(Focus on speed of the 3rd pull)
WOD:
"Heavy Fran"
15-12-9
- Thrusters, 135 lbs
- Pullups, 45 lbs
Watch Greg Amundson do Heavy Fran. WOW!
Tuesday, April 21, 2009
Rest Day - 22 April 2009
Here are a couple articles from the CrossFit Journal that I thought were a good read and applicable to those of us that "travel" for work on a regular basis.
Austere Training by James Decker
Parkour by Jesse Woody
Enjoy your rest day; summer is nearly upon us, so head outside and get some sun! (Print the articles and read them while you're lounging by the pool). ;-)
P.S.:Don't forget your foam rolling!!!
Austere Training by James Decker
Parkour by Jesse Woody
Enjoy your rest day; summer is nearly upon us, so head outside and get some sun! (Print the articles and read them while you're lounging by the pool). ;-)
P.S.:Don't forget your foam rolling!!!
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