Strength:
Back Squat - Set a new 3 Rep Max
Skill Work:
- Overhead Squat - 65% x 2 x 2
- Snatch Balance - 65% x 3 x 2
- Snatch - 70% x 1 x 3
WOD:
15-12-9
- Squat Cleans, 135 lbs
- Muscle-Ups
Sunday, December 20, 2009
Friday, December 18, 2009
Saturday, 19 December 2009
Strength:
Split Jerk - Set a new 1 Rep Max
WOD:
"Run With Angie"
- 100 Pull-ups
- Run 400 meters
- 100 Push-ups
- Run 400 meters
- 100 Sit-ups
- Run 400 meters
- 100 Squats
Post weight and time to comments.
Split Jerk - Set a new 1 Rep Max
WOD:
"Run With Angie"
- 100 Pull-ups
- Run 400 meters
- 100 Push-ups
- Run 400 meters
- 100 Sit-ups
- Run 400 meters
- 100 Squats
Post weight and time to comments.
Thursday, December 17, 2009
Friday, 18 December 2009
Strength:
Deadlift - Set a new 1 Rep Max
Skill Work:
- 3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
- Split Jerk - 70% x 2 x 3
WOD:
"1/2 Angie"
- 50 Pullups
- 50 Pushups
- 50 Situps
- 50 Squats
(Compare to 24 August 2009)
Post weights and time to comments.
Deadlift - Set a new 1 Rep Max
Skill Work:
- 3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
- Split Jerk - 70% x 2 x 3
WOD:
"1/2 Angie"
- 50 Pullups
- 50 Pushups
- 50 Situps
- 50 Squats
(Compare to 24 August 2009)
Post weights and time to comments.
Tuesday, December 15, 2009
Wednesday, 16 December 2009
Skill Work:
Double Unders - If your max number of DUs in a single attempt is under 30, do 10 sets of 75% of your max jumps (i.e.: Max=20, 10 sets of 15). If your max number of DUs in a single attempt is over 30, do 5 sets of 75%.
WOD:
"Eva"
5 Rounds for Time:
- Run 800 meters
- 30 KB swings, 2 pood (or 75 lbs DB)
- 30 Pull-ups
Post time to comments.
Double Unders - If your max number of DUs in a single attempt is under 30, do 10 sets of 75% of your max jumps (i.e.: Max=20, 10 sets of 15). If your max number of DUs in a single attempt is over 30, do 5 sets of 75%.
WOD:
"Eva"
5 Rounds for Time:
- Run 800 meters
- 30 KB swings, 2 pood (or 75 lbs DB)
- 30 Pull-ups
Post time to comments.
Monday, December 14, 2009
Tuesday, 15 December 2009
Strength:
Bench Press - Set a new 1 Rep Max
Skill Work:
- Snatch Deadlift - 105% x 2 x 3
- Snatch Balance - Heavy Single
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
(Compare to 13 May 2009)
Post weight and time to comments.
Bench Press - Set a new 1 Rep Max
Skill Work:
- Snatch Deadlift - 105% x 2 x 3
- Snatch Balance - Heavy Single
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
(Compare to 13 May 2009)
Post weight and time to comments.
Sunday, December 13, 2009
Monday, 14 December 2009
Strength:
Back Squat - Set a new 1 Rep Max
(No box or bands; competition style lift)
Skill Work:
Power clean & jerk - 75% x 1 x 10; 1 min rest between reps
WOD:
"Sandy Elizabeth"
21-15-9
- Sandbag Squat Cleans, 95 lbs
- Ring Dips
Post weights and time to comments.
Back Squat - Set a new 1 Rep Max
(No box or bands; competition style lift)
Skill Work:
Power clean & jerk - 75% x 1 x 10; 1 min rest between reps
WOD:
"Sandy Elizabeth"
21-15-9
- Sandbag Squat Cleans, 95 lbs
- Ring Dips
Post weights and time to comments.
Saturday, December 12, 2009
Rest Day - 13 December 2009
2010 CrossFit Games information has been posted!
The major change this year is that there will now be an additional step in the Qualification process. Athletes must pass through Sectional qualifiers before moving on to the Regionals to qualify for the 2010 Games.
Also of note is that this year's Online qualifier will only be available to deployed Armed Forces...therefore, those of you in Bahrain that can't make it to CrossFit Asia to compete (our region), then you'll still have the opportunity to qualify.
Oh, and did I forget to mention that this year's winner will be taking home $25,000?! Bring your A-game people!
The new URL is http://games2010.crossfit.com Be sure to head over there to get the most recent updates and accurate information.
The major change this year is that there will now be an additional step in the Qualification process. Athletes must pass through Sectional qualifiers before moving on to the Regionals to qualify for the 2010 Games.
Also of note is that this year's Online qualifier will only be available to deployed Armed Forces...therefore, those of you in Bahrain that can't make it to CrossFit Asia to compete (our region), then you'll still have the opportunity to qualify.
Oh, and did I forget to mention that this year's winner will be taking home $25,000?! Bring your A-game people!
The new URL is http://games2010.crossfit.com Be sure to head over there to get the most recent updates and accurate information.
Friday, December 11, 2009
Saturday, 12 December 2009
Strength:
Shoulder Press - Set a new 1 Rep Max
Skill Work:
- Rope Climbs
or
- Handstand Hold - 90 seconds total
WOD:
(From OPT's Blog)
- On the minute every minute for 7 minutes perform 5 Squat Clean Thrusters (Note: Ricky in the video weighs 150 lbs) - be fast and aggressive; you must choose a weight that will challenge you mentally on the last few sets; it has to be the same weight every set and it has to be unbroken (you cannot let go of bar)
Rest 3 minutes EXACTLY
- On the minute every minute for 5 minutes perform 10 challenging pull-ups (if you can do 10 chest-to-bar easily, do them weighted; if pull-ups alone are challenging do them); they have to be unbroken
Rest 1 minute EXACTLY
- On the minute every minute for 3 minutes perform 25 unbroken sit ups: feet unanchored, hands at temples
Post weight and results/thoughts to comments.
Shoulder Press - Set a new 1 Rep Max
Skill Work:
- Rope Climbs
or
- Handstand Hold - 90 seconds total
WOD:
(From OPT's Blog)
- On the minute every minute for 7 minutes perform 5 Squat Clean Thrusters (Note: Ricky in the video weighs 150 lbs) - be fast and aggressive; you must choose a weight that will challenge you mentally on the last few sets; it has to be the same weight every set and it has to be unbroken (you cannot let go of bar)
Rest 3 minutes EXACTLY
- On the minute every minute for 5 minutes perform 10 challenging pull-ups (if you can do 10 chest-to-bar easily, do them weighted; if pull-ups alone are challenging do them); they have to be unbroken
Rest 1 minute EXACTLY
- On the minute every minute for 3 minutes perform 25 unbroken sit ups: feet unanchored, hands at temples
Post weight and results/thoughts to comments.
Thursday, December 10, 2009
Friday, 11 December 2009
Strength:
Deadlift - Set a new 3 Rep Max
Skill Work:
- Clean Pull - 105% (of Clean) x 2 x 3
- Clean Complex (Power Clean + 2 Front Squats + Split Jerk) - 75% of C&J x 3 sets
WOD:
"Angie"
- 100 Pull-ups
- 100 Push-ups
- 100 Sit-ups
- 100 Squats
(Compare to 15 May 2009)
You must complete all reps of an exercise before moving on to the next one.
Deadlift - Set a new 3 Rep Max
Skill Work:
- Clean Pull - 105% (of Clean) x 2 x 3
- Clean Complex (Power Clean + 2 Front Squats + Split Jerk) - 75% of C&J x 3 sets
WOD:
"Angie"
- 100 Pull-ups
- 100 Push-ups
- 100 Sit-ups
- 100 Squats
(Compare to 15 May 2009)
You must complete all reps of an exercise before moving on to the next one.
Wednesday, December 9, 2009
Sandbags and Odd Objects
How to Make your very own sandbag!
Left: Contractor Bags and a 10 lbs double-bagged "filler bag" ready to go into the duffel.
Right: Play Sand.
Left: Military Duffel Bag.
Right: An assortment of canvas duffel bags makes up our fleet.
Required Items
- Play Sand (50 lbs bags run for about $3.00; where else can you buy 200 lbs of weight for $12?!)
- Contractor Bags (3- or 4-mil)
- Canvas or Duffel Bag
Steps
1. Take a contractor bag and fill it with your desired weight of sand. NOTE: I chose 10 lbs so that I can more accurately match the total sandbag weight to the skill and strength levels of various trainees. You may decide that 20 or 25 lbs filler bags work better for you.
2. Tie off the bag and put it into another contractor bag. Twist this bag closed then "double" it back on itself before tying it off. This will help prevent leaks and breaks.
3. Take your "filler bags" of weight and put them into the duffel bag. Clip or tie the duffel bag closed.
4. Many duffel bags often come with backpack-type straps. For safety and training difficulty purposes, I recommend that you cut these off.
5. Voila! You're done! Now go lift heavy shit!
More Information
Click HERE for a great video by San Francisco CrossFit which demonstrates how much more difficult a WOD can become when a sandbag is utilized instead of an evenly-weighted barbell.
Odd objects in general are simply GREAT for strength training: sandbags, kegs, logs, beach balls filled with water, etc... all make great implements to add a different stimulus to your training. Seek out and add these items to your collection! Pick a CrossFit WOD and use an odd object instead of a barbell for loading! To replicate similar metabolic demands, use 50-75% of the Rx'd loading. To make the WOD more strength biased, use the Rx'd weight and prepare for a grueling, grip-intensive grind.
For more information, head over to the CrossFit Journal and do a search for additional information regarding sandbag training. As always, at $25 per year, the CFJ is an amazing resource at an even more amazing price; if you don't have a subscription, head over there RIGHT NOW and get one...you won't be disappointed!
(PS: You might see some sandbag stuff come up towards the...ahem...end of the month, so it might benefit you to go make one and start practicing...)
Left: Contractor Bags and a 10 lbs double-bagged "filler bag" ready to go into the duffel.
Right: Play Sand.
Left: Military Duffel Bag.
Right: An assortment of canvas duffel bags makes up our fleet.
Required Items
- Play Sand (50 lbs bags run for about $3.00; where else can you buy 200 lbs of weight for $12?!)
- Contractor Bags (3- or 4-mil)
- Canvas or Duffel Bag
Steps
1. Take a contractor bag and fill it with your desired weight of sand. NOTE: I chose 10 lbs so that I can more accurately match the total sandbag weight to the skill and strength levels of various trainees. You may decide that 20 or 25 lbs filler bags work better for you.
2. Tie off the bag and put it into another contractor bag. Twist this bag closed then "double" it back on itself before tying it off. This will help prevent leaks and breaks.
3. Take your "filler bags" of weight and put them into the duffel bag. Clip or tie the duffel bag closed.
4. Many duffel bags often come with backpack-type straps. For safety and training difficulty purposes, I recommend that you cut these off.
5. Voila! You're done! Now go lift heavy shit!
More Information
Click HERE for a great video by San Francisco CrossFit which demonstrates how much more difficult a WOD can become when a sandbag is utilized instead of an evenly-weighted barbell.
Odd objects in general are simply GREAT for strength training: sandbags, kegs, logs, beach balls filled with water, etc... all make great implements to add a different stimulus to your training. Seek out and add these items to your collection! Pick a CrossFit WOD and use an odd object instead of a barbell for loading! To replicate similar metabolic demands, use 50-75% of the Rx'd loading. To make the WOD more strength biased, use the Rx'd weight and prepare for a grueling, grip-intensive grind.
For more information, head over to the CrossFit Journal and do a search for additional information regarding sandbag training. As always, at $25 per year, the CFJ is an amazing resource at an even more amazing price; if you don't have a subscription, head over there RIGHT NOW and get one...you won't be disappointed!
(PS: You might see some sandbag stuff come up towards the...ahem...end of the month, so it might benefit you to go make one and start practicing...)
Tuesday, December 8, 2009
Wednesday, 9 December 2009
Skill Work:
Snatch Complex - (Power Snatch + 2 Overhead Squats + Snatch Balance) 60% x 1 x 3
***Focus on your footwork!
WOD:
Heavy version of 2009 CrossFit Games Mid Atlantic Regional Qualifiers Final Workout:
15-12-9
- Power Snatch, 135 lbs
- Pullups, 35 lbs
(Compare to 28 April 2009)
Snatch Complex - (Power Snatch + 2 Overhead Squats + Snatch Balance) 60% x 1 x 3
***Focus on your footwork!
WOD:
Heavy version of 2009 CrossFit Games Mid Atlantic Regional Qualifiers Final Workout:
15-12-9
- Power Snatch, 135 lbs
- Pullups, 35 lbs
(Compare to 28 April 2009)
Monday, December 7, 2009
Tuesday, 8 December 2009
Strength:
Bench Press - Set a new 3 Rep Max
(Use bands if you have them)
WOD:
"Nasty Girls" (Click for a motivational Video Demo)
3 rounds for time of:
- 50 Air Squats
- 7 Muscle-Ups
- 10 Hang Power Cleans, 135 lbs
(Compare to 19 March 2009)
Bench Press - Set a new 3 Rep Max
(Use bands if you have them)
WOD:
"Nasty Girls" (Click for a motivational Video Demo)
3 rounds for time of:
- 50 Air Squats
- 7 Muscle-Ups
- 10 Hang Power Cleans, 135 lbs
(Compare to 19 March 2009)
Sunday, December 6, 2009
Monday, 7 December 2009
Strength:
Back Squat - Set a new 3 Rep Max
(Use a box and bands if you have them)
WOD:
7 Rounds for Time:
- 7 Overhead Squats, 135 lbs
- 7 Box Jumps, Mid-thigh
- 7 Clapping Pushups
(Compare to 22 May 2009)
Back Squat - Set a new 3 Rep Max
(Use a box and bands if you have them)
WOD:
7 Rounds for Time:
- 7 Overhead Squats, 135 lbs
- 7 Box Jumps, Mid-thigh
- 7 Clapping Pushups
(Compare to 22 May 2009)
Friday, December 4, 2009
Saturday, 5 December 2009
Strength:
Push Press - Set a new 3 Rep Max
WOD:
"Lumberjack 20"
- 20 Deadlifts, 275 lbs
- Run 400 meters
- 20 KB Swings, 2 pood (or 75 lbs DB)
- Run 400 meters
- 20 Overhead Squats, 115 lbs
- Run 400 meters
- 20 Burpees
- Run 400 meters
- 20 Pull-ups, Chest to Bar
- Run 400 meters
- 20 Box Jumps, 24"
- Run 400 meters
- 20 DB Squat Cleans, 2 x 45 lbs DBs
- Run 400 meters
This new Hero WOD is in remembrance of our brothers and sisters who lost their lives in the vicious terrorist attack on Ft. Hood on 5 November, 2009. CrossFit Lumberjack has setup a donation page to ensure that the significant needs of the families of the fallen Soldiers are met. Our hearts and prayers go out to those whose lives were forever changed on that fateful day.
Push Press - Set a new 3 Rep Max
WOD:
"Lumberjack 20"
- 20 Deadlifts, 275 lbs
- Run 400 meters
- 20 KB Swings, 2 pood (or 75 lbs DB)
- Run 400 meters
- 20 Overhead Squats, 115 lbs
- Run 400 meters
- 20 Burpees
- Run 400 meters
- 20 Pull-ups, Chest to Bar
- Run 400 meters
- 20 Box Jumps, 24"
- Run 400 meters
- 20 DB Squat Cleans, 2 x 45 lbs DBs
- Run 400 meters
This new Hero WOD is in remembrance of our brothers and sisters who lost their lives in the vicious terrorist attack on Ft. Hood on 5 November, 2009. CrossFit Lumberjack has setup a donation page to ensure that the significant needs of the families of the fallen Soldiers are met. Our hearts and prayers go out to those whose lives were forever changed on that fateful day.
Thursday, December 3, 2009
Friday, 4 December 2009
Strength:
Deadlift - Set a new 5 Rep Max!
WOD:
Death by Tabata
(Again from CrossFit Football...this one is a killer!)
Alternating Tabatas
- Deadlift, 185 lbs
- Burpees
*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees .
Post weight, total number of reps, and number of reps per exercise to comments.
Deadlift - Set a new 5 Rep Max!
WOD:
Death by Tabata
(Again from CrossFit Football...this one is a killer!)
Alternating Tabatas
- Deadlift, 185 lbs
- Burpees
*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees .
Post weight, total number of reps, and number of reps per exercise to comments.
Monday, November 30, 2009
Wednesday, 2 December 2009
WOD:
(Courtesy of CrossFit Football)
(Courtesy of CrossFit Football)
- 10 Power Cleans
- 20 Push Ups
- 9 Power Cleans
- 19 Push Ups
- 8 Power Cleans
- 18 Push Ups
- 7 Power Cleans
- 17 Push Ups
- 6 Power Cleans
- 16 Push Ups
- 5 Power Cleans
- 15 Push Ups
- 4 Power Cleans
- 14 Push Ups
- 3 Power Cleans
- 13 Push Ups
- 2 Power Cleans
- 12 Push Ups
- 1 Power Clean
- 11 Push Ups
*Use 75% of 1 RM for Power Clean weight
Post loads and times to comments.
Sunday, November 29, 2009
Tuesday, 1 December 2009
Strength:
Bench Press - Set a new 5 Rep Max
(Use bands if you have them)
WOD:
"Annie"
50-40-30-20-10
- Double Unders
- Sit-ups
(Compare to 15 June 2009)
Bench Press - Set a new 5 Rep Max
(Use bands if you have them)
WOD:
"Annie"
50-40-30-20-10
- Double Unders
- Sit-ups
(Compare to 15 June 2009)
Saturday, November 28, 2009
Monday, 30 November 2009
Strength:
Back Squat - Set a new 3 Rep Max
(Use a box and bands if you have them)
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
(Compare to 7 September 2009)
Back Squat - Set a new 3 Rep Max
(Use a box and bands if you have them)
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
(Compare to 7 September 2009)
Friday, November 27, 2009
Saturday, 28 November 2009
WOD:
From our friends over at CrossFit Sigonella...
21-15-9
- Thrusters, 135 lbs
- Deadlifts, 275 lbs
Post time to comments.
From our friends over at CrossFit Sigonella...
21-15-9
- Thrusters, 135 lbs
- Deadlifts, 275 lbs
Post time to comments.
Thursday, November 26, 2009
Friday, 27 November 2009
The winner of the challenge gets to take on this guy for his crown...Ok, it's time for something new! As we all know, competition is the king of training stimulus, so during the last week of each month, CFBF will be holding an internet challenge. The "prize" is nothing more than bragging rights and having your name posted on the CFBF mainpage with a link to your YouTube or Vimeo account.
Colossal Challenge #1
WOD 1:
Run 1 mile - For Time
Rest precisely 20 minutes
WOD 2:
Overhead Squat - 1 Rep Max
Rest no more than 4 hours
WOD 3:
"Nate"
AMRAP in 20 minutes:
- 2 Muscle-ups
- 4 Handstand Pushups
- 8 Kettlebell (or DB) Swings, 2 pood (75-lbs)
Rules & WOD Descriptions
All WODs must be videotaped and unedited footage must be posted to any online video sharing site (YouTube, Vimeo, etc...) no later than MIDNIGHT (Hawai'i Standard Time), Sunday, 29 November 2009.
WOD 1 - Simple: run 1 mile as fast as possible. Since this IS a competition, competitors must complete the distance on a track or treadmill (at 1% incline), or use a GPS device to ensure precise distance. Video: if on the track, do the best you can to show as much of the track as possible and show the watch to the camera with the stopped time upon completion of the run ; treadmill, ensure the "control panel" and the runner are in the frame the entire time; GPS - find a safe place to keep the camera with a view of the start/finish "line," start the camera, show that the GPS device is reset (zero on the timer and distance) go to the line and start the run, upon completion of the run, show the GPS device to the camera, ensuring that the distance travelled and time are clearly visible. Scoring will be determined from the fastest time to the slowest.
WOD 2 - Bar may start in a rack or on the floor; if starting in the rack, the bar must be jerked/pressed from the shoulders (either in front of or behind the neck) into the overhead position. With the bar locked out overhead, squat down until the crease of the hip is below the top of the knee. If there is any question if proper depth was met, then the rep will not count, therefore, make sure you get DEEP! The competitor has as many attempts as needed to reach his/her 1RM and the event is ended when the competitor elects to stop or fails on any particular weight 3 times. Video: ensure the camera is set at an angle that clearly shows the relationship between the hip and the knee - to the side and slightly behind is best. The camera need NOT run during the rest intervals and only video clips of your top 2 successful lifts are required to be submitted. Scoring will be determined by the highest amount of weight lifted in a single attempt down to the lowest weight.
WOD 3 - Required Range of Motion (ROM): MUs - fully open shoulder at the bottom, elbows fully locked out at the top; HSPU - a wall or other vertical support surface may be utilized, at the top the elbows must be fully locked out, at the bottom the forehead MUST touch the ground on each rep; KB swings - when 'bell is overhead, a portion of the ear must be visible in front of the arm when viewed from the side. Video: Ensure each rep completed by the competitor is caught on film from an angle that allows the viewer to clearly see that the ROM is being met. If it isn't on the video, the rep doesn't count! Also, as the major online video sharing sites have a 10 minute cap, please divide the video up into 2 clips, Part 1 and Part 2. A "missed rep" due to a video cutoff at the transition point from Part 1 to Part 2 will not constitute a DNF. Scoring will be determined by the highest number of rounds (and partial rounds in the event of a tie) down to the lowest number of rounds completed within the 20 minute period.
Post questions, thoughts, WOD results, and links to the videos to comments.
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