Thursday, January 28, 2010
Tuesday, January 26, 2010
Wednesday, 27 January 2010
Skill Work:
Handstand Hold - 2 minutes total
L-Sit - 2 minutes total
WOD:
"Mary"
AMRAP in 20 minutes:
- 5 Handstand Push-ups
- 10 Pistols, Alternating Legs
- 15 Pull-ups
(Compare to 24 March 2009)
Post number of rounds to comments.
Handstand Hold - 2 minutes total
L-Sit - 2 minutes total
WOD:
"Mary"
AMRAP in 20 minutes:
- 5 Handstand Push-ups
- 10 Pistols, Alternating Legs
- 15 Pull-ups
(Compare to 24 March 2009)
Post number of rounds to comments.
Monday, January 25, 2010
Tuesday, 26 January 2010
Skill Work:
Snatch Balance - Heavy Single
Snatch - 75% x 1 x 3
Strength:
Bench Press - Set a new 1 Rep Max
WOD:
"10 minutes of...KB"
As many reps as possible in 10 minutes:
- Kettlebell Swings, 1.5 pood (or 55 lbs DB)
You may not rest the 'bell on the ground or your body. The only rest is done while holding the 'bell by the handle in one or both hands. The event ends when you put down the 'bell or place it on any support surface. If you stop before the 10 minutes are up, the penalty is 10 burpees for every 30 seconds - rounding down - of uncompleted time (i.e., if you stop at 6:45 the penalty would be a total of 70 burpees: 10 for 6:30-7 and 60 for 7-10)
Post weights and results, including penalties, to comments.
Snatch Balance - Heavy Single
Snatch - 75% x 1 x 3
Strength:
Bench Press - Set a new 1 Rep Max
WOD:
"10 minutes of...KB"
As many reps as possible in 10 minutes:
- Kettlebell Swings, 1.5 pood (or 55 lbs DB)
You may not rest the 'bell on the ground or your body. The only rest is done while holding the 'bell by the handle in one or both hands. The event ends when you put down the 'bell or place it on any support surface. If you stop before the 10 minutes are up, the penalty is 10 burpees for every 30 seconds - rounding down - of uncompleted time (i.e., if you stop at 6:45 the penalty would be a total of 70 burpees: 10 for 6:30-7 and 60 for 7-10)
Post weights and results, including penalties, to comments.
Sunday, January 24, 2010
Monday, 25 January 2010
Skill Work:
Muscle Snatch - Heavy Single; 90% (of heavy single) x 1 x 3
Clean & Jerk - Heavy Single; 90% (of heavy single) x 1 x 3
Strength:
Back Squat - Set a new 1 Rep Max
WOD:
"Litvinov"
3 Rounds for time:
- 8 Front Squats, 185 lbs
- Run 400 meters
The joke here is that, supposedly, Sergey Litvinov, a 196 lbs Russian hammer thrower from the '80s did this workout with 405 lbs and 75-second runs. Yeah, let me know how that goes...
Post weights and total number of reps to comments.
Muscle Snatch - Heavy Single; 90% (of heavy single) x 1 x 3
Clean & Jerk - Heavy Single; 90% (of heavy single) x 1 x 3
Strength:
Back Squat - Set a new 1 Rep Max
WOD:
"Litvinov"
3 Rounds for time:
- 8 Front Squats, 185 lbs
- Run 400 meters
The joke here is that, supposedly, Sergey Litvinov, a 196 lbs Russian hammer thrower from the '80s did this workout with 405 lbs and 75-second runs. Yeah, let me know how that goes...
Post weights and total number of reps to comments.
Friday, January 22, 2010
Saturday, 23 January 2010
Skill Work:
- Snatch Deadlift - 105% x 2 x 3
- Snatch Balance - Heavy Single
Strength:
Shoulder Press - Set a new 3 Rep Max
WOD:
Alternating Tabatas
- Thrusters, 65 lbs
- Pull-ups
*Start the clock and perform as many reps as possible for 20 seconds of thrusters. Rest 10 seconds. Then perform as many pull-ups as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is the total number of reps of thrusters plus the total number of reps of pullups in 16 sets. The entire workout takes 8 minutes.
Post weights and scores (thrusters/pull-ups/total) to comments.
- Snatch Deadlift - 105% x 2 x 3
- Snatch Balance - Heavy Single
Strength:
Shoulder Press - Set a new 3 Rep Max
WOD:
Alternating Tabatas
- Thrusters, 65 lbs
- Pull-ups
*Start the clock and perform as many reps as possible for 20 seconds of thrusters. Rest 10 seconds. Then perform as many pull-ups as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is the total number of reps of thrusters plus the total number of reps of pullups in 16 sets. The entire workout takes 8 minutes.
Post weights and scores (thrusters/pull-ups/total) to comments.
Thursday, January 21, 2010
Friday, 22 January 2010
Skill Work:
[3 Position Snatch (High-Hang, Above Knee, Floor) + 1 Overhead Squat] - 70% of Snatch 1RM x 3 Sets
Snatch - Heavy Single
Strength:
Deadlift - Set a new 3 Rep Max
WOD:
Sprints
- 300 meters
- 200 meters
- 100 meters
- 200 meters
- 300 meters
Rest 3-5 minutes between each sprint.
Post weights and splits to comments.
[3 Position Snatch (High-Hang, Above Knee, Floor) + 1 Overhead Squat] - 70% of Snatch 1RM x 3 Sets
Snatch - Heavy Single
Strength:
Deadlift - Set a new 3 Rep Max
WOD:
Sprints
- 300 meters
- 200 meters
- 100 meters
- 200 meters
- 300 meters
Rest 3-5 minutes between each sprint.
Post weights and splits to comments.
Tuesday, January 19, 2010
Wednesday, 20 January 2010
Skill Work:
3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
Clean & Jerk - 75% x 1 x 3
WOD:
"Cindy"
AMRAP in 20 minutes:
- 5 Pull-ups
- 10 Push-ups
- 15 Squats
If your PR is over 25 Rounds, add a 20 lbs weight vest
(Compare to 24 October 2009)
Post weights and number of rounds to comments.
3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
Clean & Jerk - 75% x 1 x 3
WOD:
"Cindy"
AMRAP in 20 minutes:
- 5 Pull-ups
- 10 Push-ups
- 15 Squats
If your PR is over 25 Rounds, add a 20 lbs weight vest
(Compare to 24 October 2009)
Post weights and number of rounds to comments.
Monday, January 18, 2010
Tuesday, 19 January 2010
Skill Work:
Muscle Snatch - Heavy Single; 90% (of heavy single x 1 x 3)
(Power Clean + 2 Front Squats + Split Jerk) 70% x 3 sets
Strength:
Bench Press - Set a new 3 Rep Max
WOD:
For time:
- 10 Dumbbell Clean & Jerks, 25 lbs DBs
- 1 Weighted pull-up, 25 lbs
- 9 Dumbbell Clean & Jerks, 25 lbs DBs
- 2 Weighted pull-ups, 25 lbs
- 8 Dumbbell Clean & Jerks, 25 lbs DBs
- 3 Weighted pull-ups, 25 lbs
- 7 Dumbbell Clean & Jerks, 25 lbs DBs
- 4 Weighted pull-ups, 25 lbs
- 6 Dumbbell Clean & Jerks, 25 lbs DBs
- 5 Weighted pull-ups, 25 lbs
- 5 Dumbbell Clean & Jerks, 25 lbs DBs
- 6 Weighted pull-ups 4, 25 lbs
- 4 Dumbbell Clean & Jerks, 25 lbs DBs
- 7 Weighted pull-ups, 25 lbs
- 3 Dumbbell Clean & Jerks, 25 lbs DBs
- 8 Weighted pull-ups, 25 lbs
- 2 Dumbbell Clean & Jerks, 25 lbs DBs
- 9 Weighted pull-up, 25 lbs
- 1 Dumbbell Clean & Jerk, 25 lbs DBs
- 10 Weighted Pull-ups, 25 lbs
Muscle Snatch - Heavy Single; 90% (of heavy single x 1 x 3)
(Power Clean + 2 Front Squats + Split Jerk) 70% x 3 sets
Strength:
Bench Press - Set a new 3 Rep Max
WOD:
For time:
- 10 Dumbbell Clean & Jerks, 25 lbs DBs
- 1 Weighted pull-up, 25 lbs
- 9 Dumbbell Clean & Jerks, 25 lbs DBs
- 2 Weighted pull-ups, 25 lbs
- 8 Dumbbell Clean & Jerks, 25 lbs DBs
- 3 Weighted pull-ups, 25 lbs
- 7 Dumbbell Clean & Jerks, 25 lbs DBs
- 4 Weighted pull-ups, 25 lbs
- 6 Dumbbell Clean & Jerks, 25 lbs DBs
- 5 Weighted pull-ups, 25 lbs
- 5 Dumbbell Clean & Jerks, 25 lbs DBs
- 6 Weighted pull-ups 4, 25 lbs
- 4 Dumbbell Clean & Jerks, 25 lbs DBs
- 7 Weighted pull-ups, 25 lbs
- 3 Dumbbell Clean & Jerks, 25 lbs DBs
- 8 Weighted pull-ups, 25 lbs
- 2 Dumbbell Clean & Jerks, 25 lbs DBs
- 9 Weighted pull-up, 25 lbs
- 1 Dumbbell Clean & Jerk, 25 lbs DBs
- 10 Weighted Pull-ups, 25 lbs
Sunday, January 17, 2010
Monday, 18 January 2010
Skill Work:
- 2 Position Snatch (Floor, Mid-thigh) - 60% x 3 sets
- Split Jerk - 80% x 2 x 2
Strength:
Back Squat - Set a new 3 Rep Max
WOD:
5 Rounds for time:
- 5 Deadlifts, 275 lbs
- 10 Burpees
(Compare to 22 June 2009)
- 2 Position Snatch (Floor, Mid-thigh) - 60% x 3 sets
- Split Jerk - 80% x 2 x 2
Strength:
Back Squat - Set a new 3 Rep Max
WOD:
5 Rounds for time:
- 5 Deadlifts, 275 lbs
- 10 Burpees
(Compare to 22 June 2009)
Friday, January 15, 2010
Saturday, 16 January 2010
Skill Work:
- Overhead Squat - 75% x 2 x 2
- Snatch Balance - 75% x 3 x 2
- Snatch - 80% x 1 x 3
Strength:
Shoulder Press - Set a new 5 Rep Max
WOD:
AMRAP in 12 minutes:
- 5 Handstand Push-ups
- 10 Pull-ups
- 15 KB Swings, 2 Pood (or 75 lbs DB)
Post weights and number of rounds to comments.
- Overhead Squat - 75% x 2 x 2
- Snatch Balance - 75% x 3 x 2
- Snatch - 80% x 1 x 3
Strength:
Shoulder Press - Set a new 5 Rep Max
WOD:
AMRAP in 12 minutes:
- 5 Handstand Push-ups
- 10 Pull-ups
- 15 KB Swings, 2 Pood (or 75 lbs DB)
Post weights and number of rounds to comments.
Thursday, January 14, 2010
Friday, 15 January 2010
Strength:
Overhead Squat - Set a new 3 Rep Max
WOD:
Sprints
8 x 200m
Rest 3-5 minutes between efforts.
Post weights and split times to comments.
Overhead Squat - Set a new 3 Rep Max
WOD:
Sprints
8 x 200m
Rest 3-5 minutes between efforts.
Post weights and split times to comments.
Tuesday, January 12, 2010
Wednesday, 13 January 2010
Skill Work:
Handstand Hold - Total of 2 minutes
L-Sit - Total of 2 minutes
WOD:
"Running Grace"
- 15 Clean & Jerks, 135 lbs
- Run 200 meters
- 10 Clean & Jerks, 135 lbs
- Run 200 meters
- 5 Clean & Jerks, 135 lbs
- Run 200 meters
Post time to comments.
Handstand Hold - Total of 2 minutes
L-Sit - Total of 2 minutes
WOD:
"Running Grace"
- 15 Clean & Jerks, 135 lbs
- Run 200 meters
- 10 Clean & Jerks, 135 lbs
- Run 200 meters
- 5 Clean & Jerks, 135 lbs
- Run 200 meters
Post time to comments.
Monday, January 11, 2010
Tuesday, 12 January 2010
Skill Work:
Snatch Balance - Heavy Single
Snatch Deadlift - 105% x 3 x 2
Strength:
Front Squat - Set a new 1RM
(This is for you Garrett!)
WOD:
AMRAP in 10 minutes:
- 5 Chest-to-Bar Pull-ups
- 10 Clapping Push-ups
- 15 Squat Jumps
(A Squat Jump is executed by completing a proper air squat and then jumping to touch a "target" 12-inches above standing reach. The Squat Jump should be one fluid motion, in other words, don't stop at the top of the squat and then jump.)
Post weights and number of rounds to comments.
Snatch Balance - Heavy Single
Snatch Deadlift - 105% x 3 x 2
Strength:
Front Squat - Set a new 1RM
(This is for you Garrett!)
WOD:
AMRAP in 10 minutes:
- 5 Chest-to-Bar Pull-ups
- 10 Clapping Push-ups
- 15 Squat Jumps
(A Squat Jump is executed by completing a proper air squat and then jumping to touch a "target" 12-inches above standing reach. The Squat Jump should be one fluid motion, in other words, don't stop at the top of the squat and then jump.)
Post weights and number of rounds to comments.
Sunday, January 10, 2010
Monday, 11 January 2010
Set a new 1 Rep Max!!!
- Snatch
- Clean & Jerk
Treat this as if you were at a competition. You are to take 3 attempts per lift.
(Compare to 31 August 2009)
Post weight from each lift and the total of your best 2 lifts.
- Snatch
- Clean & Jerk
Treat this as if you were at a competition. You are to take 3 attempts per lift.
(Compare to 31 August 2009)
Post weight from each lift and the total of your best 2 lifts.
Friday, January 8, 2010
Saturday, 9 January 2010
Skill Work:
- [2 Position Snatch (Above Knee, Floor) + 1 Overhead Squat] - 70% of Snatch 1RM x 3 Sets
- Clean Pull - 105% x 2 x 2
Strength:
Shoulder Press - 3 x 3
WOD:
For Time:
- 10 Power Snatch, 135 lbs
- 50 Double Unders
- 8 Power Snatch, 135 lbs
- 40 Double Unders
- 6 Power Snatch, 135 lbs
- 30 Double Unders
- 4 Power Snatch, 135 lbs
- 20 Double Unders
- 2 Power Snatch, 135 lbs
- 10 Double Unders
- [2 Position Snatch (Above Knee, Floor) + 1 Overhead Squat] - 70% of Snatch 1RM x 3 Sets
- Clean Pull - 105% x 2 x 2
Strength:
Shoulder Press - 3 x 3
WOD:
For Time:
- 10 Power Snatch, 135 lbs
- 50 Double Unders
- 8 Power Snatch, 135 lbs
- 40 Double Unders
- 6 Power Snatch, 135 lbs
- 30 Double Unders
- 4 Power Snatch, 135 lbs
- 20 Double Unders
- 2 Power Snatch, 135 lbs
- 10 Double Unders
Thursday, January 7, 2010
Friday, 8 January 2010
Skill Work:
- Snatch Pull - 105 x 2 x 3
- 2 Position Clean (Floor, Mid-Hang) - 70% x 3 Sets
Strength:
Deadlift - Set a new 3 Rep Max
WOD:
Sprints
10 x 100m
Rest 3-5 minutes between efforts
Post weights and split times to comments.
- Snatch Pull - 105 x 2 x 3
- 2 Position Clean (Floor, Mid-Hang) - 70% x 3 Sets
Strength:
Deadlift - Set a new 3 Rep Max
WOD:
Sprints
10 x 100m
Rest 3-5 minutes between efforts
Post weights and split times to comments.
Tuesday, January 5, 2010
Wednesday, 6 January 2010
Skill Work:
Handstand Hold - Total of 2 minutes
L-Sit - Total of 2 minutes
WOD:
Five rounds for time of:
- 50 Wall-ball, 20 lbs
- 25 Pull-ups
Post time to comments.
Handstand Hold - Total of 2 minutes
L-Sit - Total of 2 minutes
WOD:
Five rounds for time of:
- 50 Wall-ball, 20 lbs
- 25 Pull-ups
Post time to comments.
Monday, January 4, 2010
Tuesday, 5 January 2010
Skill Work:
Front Squat - (Weight=Clean PR) x 2 x 2
Split Jerk - 80% x 2 x 2
Clean & Jerk - 80% x 1 x 3
Strength:
Incline Bench Press - Set a new 3 Rep Max
(Use bands if you have them)
WOD:
AMRAP in 10 minutes:
- 10 Burpees
- 10 Overhead Squats, 95 lbs
Post weights and number of rounds to comments.
Front Squat - (Weight=Clean PR) x 2 x 2
Split Jerk - 80% x 2 x 2
Clean & Jerk - 80% x 1 x 3
Strength:
Incline Bench Press - Set a new 3 Rep Max
(Use bands if you have them)
WOD:
AMRAP in 10 minutes:
- 10 Burpees
- 10 Overhead Squats, 95 lbs
Post weights and number of rounds to comments.
Sunday, January 3, 2010
Monday, 4 January 2010
Skill Work:
- Overhead Squat - 70% x 2 x 2
- Snatch Balance - 70% x 3 x 2
- Snatch - 75% x 1 x 3
Strength:
Back Squat - Set a new 5 Rep Max
(Use a box and bands if you have them)
WOD:
Task Priority "Fight Gone Bad"
3 Rounds for Time:
- 25 Wall Balls Throws, 20 lbs
- 25 Sumo Deadlift High Pulls, 75 lbs
- 25 Box Jumps, 24"
- 25 Push Presses, 75 lbs
- Rowing, 25 Calories
Rest 1 minute between rounds.
(Compare to 13 April 2009)
Watch the video HERE!
Post weights and total time (including the 1 minute rest periods) to comments.
- Overhead Squat - 70% x 2 x 2
- Snatch Balance - 70% x 3 x 2
- Snatch - 75% x 1 x 3
Strength:
Back Squat - Set a new 5 Rep Max
(Use a box and bands if you have them)
WOD:
Task Priority "Fight Gone Bad"
3 Rounds for Time:
- 25 Wall Balls Throws, 20 lbs
- 25 Sumo Deadlift High Pulls, 75 lbs
- 25 Box Jumps, 24"
- 25 Push Presses, 75 lbs
- Rowing, 25 Calories
Rest 1 minute between rounds.
(Compare to 13 April 2009)
Watch the video HERE!
Post weights and total time (including the 1 minute rest periods) to comments.
Friday, January 1, 2010
Colossal Challenge #2
OK, the time is upon us for the Second Colossal Challenge.
WOD #1:
3 Rounds:
- 20 Ring Dips
- 20 Pull-ups
- 20 yards, Walking Lunges (w/ 45 lbs plate overhead)
Rest precisely 30 minutes
WOD #2:
For time:
30 Deadlifts, 275 lbs
Rest precisely 4 hours
WOD #3:
AMRAP in 20 minutes:
- 5 Sandbag Squat Cleans, 135 lbs
- 10 Box Jumps, 24"
- 15 Double Unders
WOD #1:
3 Rounds:
- 20 Ring Dips
- 20 Pull-ups
- 20 yards, Walking Lunges (w/ 45 lbs plate overhead)
Rest precisely 30 minutes
WOD #2:
For time:
30 Deadlifts, 275 lbs
Rest precisely 4 hours
WOD #3:
AMRAP in 20 minutes:
- 5 Sandbag Squat Cleans, 135 lbs
- 10 Box Jumps, 24"
- 15 Double Unders
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, 3 January 2010.
WOD#1: Required Range of Motion (ROM) - Ring Dips: Full Extension at the top with the elbows locked out, at the bottom the rings must touch the armpit; Pull-ups: at the bottom the shoulders must be all the way open, at the top the chin must be over the top of the bar. Lunges: the weight must be held overhead, and not resting on any other body part, while you are in forward motion, and your trailing knee must kiss the ground on every rep. 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, if the WOD takes more than 10 minutes, 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.
WOD#1: Required Range of Motion (ROM) - Ring Dips: Full Extension at the top with the elbows locked out, at the bottom the rings must touch the armpit; Pull-ups: at the bottom the shoulders must be all the way open, at the top the chin must be over the top of the bar. Lunges: the weight must be held overhead, and not resting on any other body part, while you are in forward motion, and your trailing knee must kiss the ground on every rep. 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, if the WOD takes more than 10 minutes, 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.
WOD#2: ROM - Weights must touch the ground at the beginning of every rep and lifted until the kness and hips are open and the shoulders are behind the bar. Video: place the camera to the side and slightly behind the athlete (approximately a 45* angle).
WOD#3: ROM - Sandbag Squat Cleans: The sandbag must start on the floor and end up on either shoulder, you must pass below standard squat depth(the crease of the hip must be below the top of the knee), when standing to the top of the rep ensure that the knees and hips are completely open before dropping the sandbag. You may receive the sandbag in a full squat or power clean the sandbag to the shoulder and then squat. If you are in Hawaii and need a sandbag that is heavy enough, let me know and I'll get you one. Box Jumps: Ensure that the hip opens fully at the end of each rep, this can be done by standing up fully on the top of the box or jumping off. Stepping off the box is allowed. Double Unders: 1 rep is counted when the jump rope passes twice under the feet in 1 jump. 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.
The winner of this month's Colossal Challenge will be crowned Colossus and his/her picture will be posted at the top of the column on the right side of this page. Also, they will receive a free CFBF Colossal Challenge Champion T-Shirt.
Post questions, thoughts, WOD results, and links to the videos to comments.
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