Today's WOD: Skills Work
Finding your 5 Rep Max on Front Squats ... increase the weight for each set unless you fail on the set.
5 x Front Squat
5 x Front Squat
5 x Front Squat
5 x Front Squat
5 x Front Squat
Post weights lifted/attempted in "Comments" ...
Thursday, November 19, 2009
Friday 11/27/09
Today's WOD:
1 RFT:
Reps of 21x18x15x12x9x6x3
Push Ups
Sit Ups
Good Mornings (M:45# W:25#)
Post Times in "Comments" ...
1 RFT:
Reps of 21x18x15x12x9x6x3
Push Ups
Sit Ups
Good Mornings (M:45# W:25#)
Post Times in "Comments" ...
Wednesday 11/25/09
Today's WOD: "Time Trial"
100 x Push Ups For Time
Rest As Needed (no more than 10 minutes) ... Then
100 x Sit Ups For Time
Rest As Needed (no more than 10 minutes) ... Then
100 x Squats For Time
You can do the exercises in any order. My recommendation is to do the exercise you have the hardest time with FIRST.
Push yourself on this to stay with a specific standard and DON'T change unless you ABSOLUTELY HAVE TO!!! If you do change your standard, then make sure you post # of reps (standard) and # of reps (standard). Example: Push Ups - 62 x Guy Push Ups & 38 x Girl Push Ups.
With Push Ups: WORK ON FULL RANGE OF MOTION ... CHEST TO GROUND & ELBOWS EXTENDED ON TOP!
Aug 10th Results for Push Ups / Sit Ups / Squats:
Chad - 8:18 / 3:51 / 3:36
Lin - 9:14 / 3:35 / 4:40
Jen - 7:44 / 4:02 / 2:21
Ang - 9:26 / 5:41 / 4:30
Keith - 8:30 / 2:46 / 2:23
Shanna - 7:36 / 5:51 / 4:10
100 x Push Ups For Time
Rest As Needed (no more than 10 minutes) ... Then
100 x Sit Ups For Time
Rest As Needed (no more than 10 minutes) ... Then
100 x Squats For Time
You can do the exercises in any order. My recommendation is to do the exercise you have the hardest time with FIRST.
Push yourself on this to stay with a specific standard and DON'T change unless you ABSOLUTELY HAVE TO!!! If you do change your standard, then make sure you post # of reps (standard) and # of reps (standard). Example: Push Ups - 62 x Guy Push Ups & 38 x Girl Push Ups.
With Push Ups: WORK ON FULL RANGE OF MOTION ... CHEST TO GROUND & ELBOWS EXTENDED ON TOP!
Aug 10th Results for Push Ups / Sit Ups / Squats:
Chad - 8:18 / 3:51 / 3:36
Lin - 9:14 / 3:35 / 4:40
Jen - 7:44 / 4:02 / 2:21
Ang - 9:26 / 5:41 / 4:30
Keith - 8:30 / 2:46 / 2:23
Shanna - 7:36 / 5:51 / 4:10
Tuesday 11/24/09
Today's WOD:
1 RFT:
50 x Mountain Climbers
50 x Sit Ups
40 x Mountain Climbers
40 x Sit Ups
30 x Mountain Climbers
30 x Sit Ups
20 x Mountain Climbers
20 x Sit Ups
10 x Mountain Climbers
10 x Sit Ups
Post Times in "Comments" ...
1 RFT:
50 x Mountain Climbers
50 x Sit Ups
40 x Mountain Climbers
40 x Sit Ups
30 x Mountain Climbers
30 x Sit Ups
20 x Mountain Climbers
20 x Sit Ups
10 x Mountain Climbers
10 x Sit Ups
Post Times in "Comments" ...
Monday 11/23/09
We're back in business ... if you're still with me ... let's go have some fun!
Today's WOD:
As Many Rounds & Reps As Possible in 20 Minutes:
7 x Sumo Deadlift High Pulls (M:45# W:25#)
7 x Burpees
7 x Sit Ups
Post Times in "Comments" ...
Today's WOD:
As Many Rounds & Reps As Possible in 20 Minutes:
7 x Sumo Deadlift High Pulls (M:45# W:25#)
7 x Burpees
7 x Sit Ups
Post Times in "Comments" ...
Saturday, October 24, 2009
Friday 10/30/09
Today's WOD:
5 RFT:
10 x Air Squats (with Eyes Shut)
10 x Push Ups (with Eyes Shut)
This is for time but more importantly for form and "BALANCE", which is one of the ten disciplines of fitness CrossFit promotes ...
Make sure you give every rep your very best ...
Post Times in "Comments" ...
5 RFT:
10 x Air Squats (with Eyes Shut)
10 x Push Ups (with Eyes Shut)
This is for time but more importantly for form and "BALANCE", which is one of the ten disciplines of fitness CrossFit promotes ...
Make sure you give every rep your very best ...
Post Times in "Comments" ...
Wednesday 10/28/09
Today's WOD: Skills Work
Finding your 1 Rep Max on Deadlift ... increase the weight for each set unless you fail on the set.
1 x Deadlift
1 x Deadlift
1 x Deadlift
1 x Deadlift
1 x Deadlift
Post weights lifted/attempted in "Comments" ...
Finding your 1 Rep Max on Deadlift ... increase the weight for each set unless you fail on the set.
1 x Deadlift
1 x Deadlift
1 x Deadlift
1 x Deadlift
1 x Deadlift
Post weights lifted/attempted in "Comments" ...
Tuesday 10/27/09
Today's WOD:
"Cindy"
5 x Push Ups
10 x Sit Ups
15 x Squats
Compare your rounds against the 09/01/09 WOD ...
Lin - 19 Rds
Jen - 22 Rds
Chad - 14 Rds
Keith - 23 Rds + 5 + 10 + 2 Squats
Shanna - 13 Rds
Ang - 13 Rds
Post Rounds in "Comments" ...
"Cindy"
5 x Push Ups
10 x Sit Ups
15 x Squats
Compare your rounds against the 09/01/09 WOD ...
Lin - 19 Rds
Jen - 22 Rds
Chad - 14 Rds
Keith - 23 Rds + 5 + 10 + 2 Squats
Shanna - 13 Rds
Ang - 13 Rds
Post Rounds in "Comments" ...
Monday 10/26/09
Today's WOD:
1 RFT:
10 x Goblet Squats (M:45# W:25#)
10 x Burpees
9 x Goblet Squats (M:45# W:25#)
9 x Burpees
8 x Goblet Squats (M:45# W:25#)
8 x Burpees
7 x Goblet Squats (M:45# W:25#)
7 x Burpees
6 x Goblet Squats (M:45# W:25#)
6 x Burpees
5 x Goblet Squats (M:45# W:25#)
5 x Burpees
4 x Goblet Squats (M:45# W:25#)
4 x Burpees
3 x Goblet Squats (M:45# W:25#)
3 x Burpees
2 x Goblet Squats (M:45# W:25#)
2 x Burpees
1 x Goblet Squats (M:45# W:25#)
1 x Burpees
Compare your time against the 08/28/09 WOD ...
Lin - 9:46 (with 20#)
Jen - 8:47 (with 25#)
Chad - 11:51 (with 35#)
Keith - 6:29 (with 45#)
Shanna - 12:26 (with 20#)
Ang - 6:11 (with shoulder press)
Post Times in "Comments" ...
1 RFT:
10 x Goblet Squats (M:45# W:25#)
10 x Burpees
9 x Goblet Squats (M:45# W:25#)
9 x Burpees
8 x Goblet Squats (M:45# W:25#)
8 x Burpees
7 x Goblet Squats (M:45# W:25#)
7 x Burpees
6 x Goblet Squats (M:45# W:25#)
6 x Burpees
5 x Goblet Squats (M:45# W:25#)
5 x Burpees
4 x Goblet Squats (M:45# W:25#)
4 x Burpees
3 x Goblet Squats (M:45# W:25#)
3 x Burpees
2 x Goblet Squats (M:45# W:25#)
2 x Burpees
1 x Goblet Squats (M:45# W:25#)
1 x Burpees
Compare your time against the 08/28/09 WOD ...
Lin - 9:46 (with 20#)
Jen - 8:47 (with 25#)
Chad - 11:51 (with 35#)
Keith - 6:29 (with 45#)
Shanna - 12:26 (with 20#)
Ang - 6:11 (with shoulder press)
Post Times in "Comments" ...
Monday, October 19, 2009
Saturday 10/24/09
Today's WOD:
4 RFT:
25 x Mountain Climbers
25 x Squats
25 x Kettlebell Swings
25 x Push Ups
Mountain Climbers Defined:
Post times in "Comments" ...
4 RFT:
25 x Mountain Climbers
25 x Squats
25 x Kettlebell Swings
25 x Push Ups
Mountain Climbers Defined:
Post times in "Comments" ...
Friday 10/23/09
Today's WOD: "Time Trial"
100 x Push Ups For Time
Rest As Needed (no more than 10 minutes) ... Then
100 x Sit Ups For Time
Rest As Needed (no more than 10 minutes) ... Then
100 x Squats For Time
You can do the exercises in any order. My recommendation is to do the exercise you have the hardest time with FIRST.
Push yourself on this to stay with a specific standard and DON'T change unless you ABSOLUTELY HAVE TO!!! If you do change your standard, then make sure you post # of reps (standard) and # of reps (standard). Example: Push Ups - 62 x Guy Push Ups & 38 x Girl Push Ups.
With Push Ups: WORK ON FULL RANGE OF MOTION ... CHEST TO GROUND & ELBOWS EXTENDED ON TOP!
Aug 10th Results for Push Ups / Sit Ups / Squats:
Chad - 8:18 / 3:51 / 3:36
Lin - 9:14 / 3:35 / 4:40
Jen - 7:44 / 4:02 / 2:21
Ang - 9:26 / 5:41 / 4:30
Keith - 8:30 / 2:46 / 2:23
Shanna - 7:36 / 5:51 / 4:10
100 x Push Ups For Time
Rest As Needed (no more than 10 minutes) ... Then
100 x Sit Ups For Time
Rest As Needed (no more than 10 minutes) ... Then
100 x Squats For Time
You can do the exercises in any order. My recommendation is to do the exercise you have the hardest time with FIRST.
Push yourself on this to stay with a specific standard and DON'T change unless you ABSOLUTELY HAVE TO!!! If you do change your standard, then make sure you post # of reps (standard) and # of reps (standard). Example: Push Ups - 62 x Guy Push Ups & 38 x Girl Push Ups.
With Push Ups: WORK ON FULL RANGE OF MOTION ... CHEST TO GROUND & ELBOWS EXTENDED ON TOP!
Aug 10th Results for Push Ups / Sit Ups / Squats:
Chad - 8:18 / 3:51 / 3:36
Lin - 9:14 / 3:35 / 4:40
Jen - 7:44 / 4:02 / 2:21
Ang - 9:26 / 5:41 / 4:30
Keith - 8:30 / 2:46 / 2:23
Shanna - 7:36 / 5:51 / 4:10
Wednesday 10/21/09
Today's WOD:
200 M Burpee_Broad Jump ...
Start with a normal burpee and at the top, instead jumping with clap at the top, you will broad jump in front of you. Once you land from your broad jump, you will start over with your burpee and broad jump. The distance you cover with the broad jumps will determine your time as you need to go 200 Meters.
Broad Jump is a jump forward from both feet planted and both feet landing.
Post times in "Comments" ...
200 M Burpee_Broad Jump ...
Start with a normal burpee and at the top, instead jumping with clap at the top, you will broad jump in front of you. Once you land from your broad jump, you will start over with your burpee and broad jump. The distance you cover with the broad jumps will determine your time as you need to go 200 Meters.
Broad Jump is a jump forward from both feet planted and both feet landing.
Post times in "Comments" ...
Tuesday 10/20/09
Today's WOD:
As Many Rounds as Possible in 20 Minutes
8 x Sumo Deadlift High-Pull (M:45# W:25#)
10 x Push Ups
12 x Sit Ups
Post times in "Comments" ...
As Many Rounds as Possible in 20 Minutes
8 x Sumo Deadlift High-Pull (M:45# W:25#)
10 x Push Ups
12 x Sit Ups
Post times in "Comments" ...
Monday 10/19/09
Today's WOD: "Invisible Fran"
21 x Air Squats
21 x Push Ups
15 x Air Squats
15 x Push Ups
9 x Air Squats
9 x Push Ups
Post times in "Comments" ...
21 x Air Squats
21 x Push Ups
15 x Air Squats
15 x Push Ups
9 x Air Squats
9 x Push Ups
Post times in "Comments" ...
Monday, October 12, 2009
Friday 10/16/09
Today's WOD:
As Many Rounds as Possible in 20 Minutes
8 x Sumo Deadlift High-Pull (M:45# W:25#)
10 x Push Ups
12 x Sit Ups
Post times in "Comments" ...
As Many Rounds as Possible in 20 Minutes
8 x Sumo Deadlift High-Pull (M:45# W:25#)
10 x Push Ups
12 x Sit Ups
Post times in "Comments" ...
Wednesday 10/14/09
Back Squat Defined:
Today's WOD: Skills Work
Finding your 3 Rep Max on Back Squat ... increase the weight for each set unless you fail on the set. The 3 reps should be never touch the ground.
3 x Back Squat
3 x Back Squat
3 x Back Squat
3 x Back Squat
Post weights lifted/attempted in "Comments" ...
Today's WOD: Skills Work
Finding your 3 Rep Max on Back Squat ... increase the weight for each set unless you fail on the set. The 3 reps should be never touch the ground.
3 x Back Squat
3 x Back Squat
3 x Back Squat
3 x Back Squat
Post weights lifted/attempted in "Comments" ...
Tuesday 10/13/09
Today's WOD:
7 RFT:
20 x Shoulder Press (M:45# W: 30#)
20 x Sit Ups
Post times in "Comments" ...
7 RFT:
20 x Shoulder Press (M:45# W: 30#)
20 x Sit Ups
Post times in "Comments" ...
Monday 10/12/09
Today's WOD:
4 RFT:
20 x Push Ups
30 x Walking Lunges
40 x Sit Ups
Post times in "Comments" ...
4 RFT:
20 x Push Ups
30 x Walking Lunges
40 x Sit Ups
Post times in "Comments" ...
Monday, October 5, 2009
Friday 10/09/09
Shoulder Press Defined:
A shoulder press is from a standing position. See the left panel on the above video. There should not be any bend in your knee from start to finish on this lift.
Today's WOD: Skills Work
Finding your 3 Rep Max on Shoulder Press ... increase the weight for each set unless you fail on the set. The 3 reps should be never touch the ground.
3 x Shoulder Press
3 x Shoulder Press
3 x Shoulder Press
3 x Shoulder Press
Post weights lifted/attempted in "Comments" ...
A shoulder press is from a standing position. See the left panel on the above video. There should not be any bend in your knee from start to finish on this lift.
Today's WOD: Skills Work
Finding your 3 Rep Max on Shoulder Press ... increase the weight for each set unless you fail on the set. The 3 reps should be never touch the ground.
3 x Shoulder Press
3 x Shoulder Press
3 x Shoulder Press
3 x Shoulder Press
Post weights lifted/attempted in "Comments" ...
Wednesday 10/07/09
Today's WOD:
1 RFT:
25 x Swings (Sledge Hammer to Tire)
Run 200 Meters
25 x KB Swings (M:35# W:20#)
Run 200 Meters
250 x Single Unders
Run 200 Meters
25 x KB Swings (M:35# W:20#)
Run 200 Meters
25 x Swings (Sledge Hammer to Tire)
Take some practice swings on the sledge hammer to be prepared for the recoil!
Post times in "Comments" ...
1 RFT:
25 x Swings (Sledge Hammer to Tire)
Run 200 Meters
25 x KB Swings (M:35# W:20#)
Run 200 Meters
250 x Single Unders
Run 200 Meters
25 x KB Swings (M:35# W:20#)
Run 200 Meters
25 x Swings (Sledge Hammer to Tire)
Take some practice swings on the sledge hammer to be prepared for the recoil!
Post times in "Comments" ...
Tuesday 10/06/09
Today's WOD:
6 RFT:
10 x Medicine Ball Cleans
10 x Burpees
Sub KB Swing for Med Ball Clean if you don't have one ...
Post times in "Comments" ...
6 RFT:
10 x Medicine Ball Cleans
10 x Burpees
Sub KB Swing for Med Ball Clean if you don't have one ...
Post times in "Comments" ...
Monday 10/05/09 ... Since no one did it on Saturday ...
The "Fight Gone Bad" WOD was created for BJ Penn - MMA champ - to be the same duration and work as a traditional UFC bout. 3 Rounds of 5 minutes with 1 miute rest between rounds. This has a load based sensitivity to it instead of the traditional time based sensitivity.
You'll start with your first exercise and do as many reps as possible (AMRAP) in 1 minute. Once that minute is up, you move immediately to the next exercise and begin that minute. Moving from station to station does not stop the 1 minute time frame (if it takes you 10 seconds to move over to Push Ups from Sit Ups, then you have 50 seconds). Once you complete the 5th minute of exercise, you'll have 1 minute rest until you start the next round. With a running clock, this workout will take no more and no less than 17 minutes (3 Rds of 5 Minutes and 2 Minutes of Rest). Keep a sheet handy to write down your # of reps for each exercise. At the end of the 17 minutes, you add up the reps and the score is your FGB total.
Today's WOD: Fight Gone Bad - Hilton Edition
3 Rounds of:
AMRAP of Burpees in 1 Minute
AMRAP of Sumo Deadlift High-Pulls in 1 Minute
AMRAP of Sit Ups in 1 Minute
AMRAP of Push Ups in 1 Minute
AMRAP of Box Jumps in 1 Minute
Rest 1 Minute
Sumo Deadlift High-Pull
Post total reps in "Comments" ...
You'll start with your first exercise and do as many reps as possible (AMRAP) in 1 minute. Once that minute is up, you move immediately to the next exercise and begin that minute. Moving from station to station does not stop the 1 minute time frame (if it takes you 10 seconds to move over to Push Ups from Sit Ups, then you have 50 seconds). Once you complete the 5th minute of exercise, you'll have 1 minute rest until you start the next round. With a running clock, this workout will take no more and no less than 17 minutes (3 Rds of 5 Minutes and 2 Minutes of Rest). Keep a sheet handy to write down your # of reps for each exercise. At the end of the 17 minutes, you add up the reps and the score is your FGB total.
Today's WOD: Fight Gone Bad - Hilton Edition
3 Rounds of:
AMRAP of Burpees in 1 Minute
AMRAP of Sumo Deadlift High-Pulls in 1 Minute
AMRAP of Sit Ups in 1 Minute
AMRAP of Push Ups in 1 Minute
AMRAP of Box Jumps in 1 Minute
Rest 1 Minute
Sumo Deadlift High-Pull
Post total reps in "Comments" ...
Friday, October 2, 2009
Saturday 10/03/09
The "Fight Gone Bad" WOD was created for BJ Penn - MMA champ - to be the same duration and work as a traditional UFC bout. 3 Rounds of 5 minutes with 1 miute rest between rounds. This has a load based sensitivity to it instead of the traditional time based sensitivity.
You'll start with your first exercise and do as many reps as possible (AMRAP) in 1 minute. Once that minute is up, you move immediately to the next exercise and begin that minute. Moving from station to station does not stop the 1 minute time frame (if it takes you 10 seconds to move over to Push Ups from Sit Ups, then you have 50 seconds). Once you complete the 5th minute of exercise, you'll have 1 minute rest until you start the next round. With a running clock, this workout will take no more and no less than 17 minutes (3 Rds of 5 Minutes and 2 Minutes of Rest). Keep a sheet handy to write down your # of reps for each exercise. At the end of the 17 minutes, you add up the reps and the score is your FGB total.
Today's WOD: Fight Gone Bad - Hilton Edition
3 Rounds of:
AMRAP of Burpees in 1 Minute
AMRAP of Sumo Deadlift High-Pulls in 1 Minute
AMRAP of Sit Ups in 1 Minute
AMRAP of Push Ups in 1 Minute
AMRAP of Squats in 1 Minute
Rest 1 Minute
Post total reps in "Comments" ...
You'll start with your first exercise and do as many reps as possible (AMRAP) in 1 minute. Once that minute is up, you move immediately to the next exercise and begin that minute. Moving from station to station does not stop the 1 minute time frame (if it takes you 10 seconds to move over to Push Ups from Sit Ups, then you have 50 seconds). Once you complete the 5th minute of exercise, you'll have 1 minute rest until you start the next round. With a running clock, this workout will take no more and no less than 17 minutes (3 Rds of 5 Minutes and 2 Minutes of Rest). Keep a sheet handy to write down your # of reps for each exercise. At the end of the 17 minutes, you add up the reps and the score is your FGB total.
Today's WOD: Fight Gone Bad - Hilton Edition
3 Rounds of:
AMRAP of Burpees in 1 Minute
AMRAP of Sumo Deadlift High-Pulls in 1 Minute
AMRAP of Sit Ups in 1 Minute
AMRAP of Push Ups in 1 Minute
AMRAP of Squats in 1 Minute
Rest 1 Minute
Post total reps in "Comments" ...
Friday 10/02/09
Today's WOD: "The 50's"
10 x Burpees
50 x Sprawls
10 x Burpees
50 x Push Ups
10 x Burpees
50 x Sit Ups
10 x Burpees
50 x Squats
10 x Burpees
Post times in "Comments" ...
10 x Burpees
50 x Sprawls
10 x Burpees
50 x Push Ups
10 x Burpees
50 x Sit Ups
10 x Burpees
50 x Squats
10 x Burpees
Post times in "Comments" ...
Wednesday, September 30, 2009
Wednesday 09/30/09
With fall and winter approaching quickly, we will be shifting gears to another arena in which CF focuses on ... Olympic Lifts. Deadlifts is a staple exercise to become stronger. Strength is only one of the 10 components of fitness and cannot be overlooked. For the ladies in our group, doing these lifts as random as what we will be doing them, WILL NOT TURN YOU INTO A MASSIVE MUSCLE BOUND FREAK. It takes YEARS of dedictated work to look like that.
Please pay special attention to these videos before attempting these deadlifts. The most important things are: keep the bar in constant contact with your legs, keep your lower back arched/straight the entire motion and keep your chest up. Once you start getting into heavier weights, make sure your back is not rounded as this is when you will get hurt.
Today's WOD: Skills Work
Finding your 3 Rep Max on Deadlift ... increase the weight for each set unless you fail on the set. The 3 reps should be a touch (the ground) and go. Do not regrip or rest between each set.
3 x Deadlift
3 x Deadlift
3 x Deadlift
3 x Deadlift
Post weights lifted/attempted in "Comments" ...
Please pay special attention to these videos before attempting these deadlifts. The most important things are: keep the bar in constant contact with your legs, keep your lower back arched/straight the entire motion and keep your chest up. Once you start getting into heavier weights, make sure your back is not rounded as this is when you will get hurt.
Today's WOD: Skills Work
Finding your 3 Rep Max on Deadlift ... increase the weight for each set unless you fail on the set. The 3 reps should be a touch (the ground) and go. Do not regrip or rest between each set.
3 x Deadlift
3 x Deadlift
3 x Deadlift
3 x Deadlift
Post weights lifted/attempted in "Comments" ...
Tuesday, September 29, 2009
Tuesday 09/29/09
Today's WOD: "Hansen"
Run 400 M (1,312 ft)
10 x Sit Ups
Run 300 M (984 ft)
20 x Sit Ups
Run 200 M (656 ft)
30 x Sit Ups
Run 100 M (328 ft)
40 x Sit Ups
Post times in "Comments" ...
Run 400 M (1,312 ft)
10 x Sit Ups
Run 300 M (984 ft)
20 x Sit Ups
Run 200 M (656 ft)
30 x Sit Ups
Run 100 M (328 ft)
40 x Sit Ups
Post times in "Comments" ...
Monday, September 28, 2009
Monday 09/28/09
Today's WOD: "8 Ball"
8 RFT:
8 x Push Ups
8 x Sit Ups
8 x Sprawls
8 x Medicine Ball Cleans (M:20# W:10#)
If you don't have a Med Ball, do 8 x KB Swings (M:35# W:20#)
Post times in "Comments" ...
8 RFT:
8 x Push Ups
8 x Sit Ups
8 x Sprawls
8 x Medicine Ball Cleans (M:20# W:10#)
If you don't have a Med Ball, do 8 x KB Swings (M:35# W:20#)
Post times in "Comments" ...
Thursday, September 24, 2009
Friday 09/25/09
Today's WOD: "Burpee Galore"
1 x Burpee the 1st Minute
2 x Burpees the 2nd Minute
3 x Burpees the 3rd Minute
4 x Burpees the 4th Minute
5 x Burpees the 5th Minute
6 x Burpees the 6th Minute
Continue in this fashion until you cannot finish the recommended reps in the allotted sixty seconds ...
Post latest complete minute in "Comments" ...
1 x Burpee the 1st Minute
2 x Burpees the 2nd Minute
3 x Burpees the 3rd Minute
4 x Burpees the 4th Minute
5 x Burpees the 5th Minute
6 x Burpees the 6th Minute
Continue in this fashion until you cannot finish the recommended reps in the allotted sixty seconds ...
Post latest complete minute in "Comments" ...
Wednesday, September 23, 2009
Wednesday 09/23/09
If you did one Griff on Monday ... it's time for the other WOD today. If not, Griff's your WOD ...
Today's WOD: "Griff"
1 RFT:
Run 800 Meters
Run 400 Meters Backwards
Run 800 Meters
Run 400 Meters Backwards
Today's WOD:
5 RFT:
30 x Sit Ups
30 x Good Mornings (M:45# W:25#)
Post times in "Comments" ...
Today's WOD: "Griff"
1 RFT:
Run 800 Meters
Run 400 Meters Backwards
Run 800 Meters
Run 400 Meters Backwards
Today's WOD:
5 RFT:
30 x Sit Ups
30 x Good Mornings (M:45# W:25#)
Post times in "Comments" ...
Monday, September 21, 2009
Tuesday 09/22/09
Today's WOD:
1 RFT:
100 x Squats
75 x Sit Ups
50 x Push Ups
25 x Sprawls
Post times in "Comments" ...
1 RFT:
100 x Squats
75 x Sit Ups
50 x Push Ups
25 x Sprawls
Post times in "Comments" ...
Sunday, September 20, 2009
Monday 09/21/09
Welcome back everyone to another segment of CrossFit! I hope everyone had an excellent week off. Recovery does your body good! Now let's get started ... we will meet at the track for "Griff".
Today's WOD: "Griff"
1 RFT:
Run 800 Meters
Run 400 Meters Backwards
Run 800 Meters
Run 400 Meters Backwards
If it's raining then we will do the following at our house.
Today's WOD:
5 RFT:
30 x Sit Ups
30 x Good Mornings (M:45# W:25#)
Post times in "Comments" ...
Today's WOD: "Griff"
1 RFT:
Run 800 Meters
Run 400 Meters Backwards
Run 800 Meters
Run 400 Meters Backwards
If it's raining then we will do the following at our house.
Today's WOD:
5 RFT:
30 x Sit Ups
30 x Good Mornings (M:45# W:25#)
Post times in "Comments" ...
Thursday, September 10, 2009
Saturday 09/12/09
The beauty of CF is it's constantly varied and always unknown. You have short high-intensity workouts, medium duration workouts and you have long marathon workouts. Both of these workouts will test your intensity, will and guts! This is not a selective workout. If it is not raining, we will be doing "Half Murph". If it is raining, then the wod is "Trevor". Which ever workout we do, there's a reason for it. Right after this workout, you will all have a week off for rest. We will start back up again on Monday the 21st. Even if your body doesn't feel like it needs rest ... it does! Take this week off "guilt-free" ... CF is HIGHLY intense and therefore breaks your body down more than the usual gym workouts.
"The repercussions of not finishing a CrossFit workout is your own personal shame!"
Today's WOD: "Half Murph"
1 RFT:
Run 800 Meters
50 x Push Ups
100 x Sit Ups
150 x Squats
Run 800 Meters
This wod will be done in order, no partitioning of exercises. Keith-you will be doing the full "Murph" (double everything) with me on Saturday if it's not raining. Just so you know, the full "Murph" is only 1 of 2 workouts I've every puked on and it took me nearly 50 minutes to complete. Get your mind right and finish the workout ... no matter what ... if it takes you an hour ... so be it!
Today's WOD: "Trevor" Teams of Two
1 RFT:
150 x Push Ups
200 x Sprawls
250 x Sit Ups
300 x Squats
One teammember will work at a time and you must finish the exercises in this order. Once your team completes the Push Ups, you all move on to the Sprawls. You do not have to split the reps in half, if one teammate does 100 push ups and the other does 50 ... so be it. Play to each teammates strengths and weaknesses ... use some strategy.
If you do not have a teammember available, you will be doing this wod at half of the reps. Same format, finish all push ups then move on to the sprawls, so on so forth.
Post times in "Comments" ...
"The repercussions of not finishing a CrossFit workout is your own personal shame!"
Today's WOD: "Half Murph"
1 RFT:
Run 800 Meters
50 x Push Ups
100 x Sit Ups
150 x Squats
Run 800 Meters
This wod will be done in order, no partitioning of exercises. Keith-you will be doing the full "Murph" (double everything) with me on Saturday if it's not raining. Just so you know, the full "Murph" is only 1 of 2 workouts I've every puked on and it took me nearly 50 minutes to complete. Get your mind right and finish the workout ... no matter what ... if it takes you an hour ... so be it!
Today's WOD: "Trevor" Teams of Two
1 RFT:
150 x Push Ups
200 x Sprawls
250 x Sit Ups
300 x Squats
One teammember will work at a time and you must finish the exercises in this order. Once your team completes the Push Ups, you all move on to the Sprawls. You do not have to split the reps in half, if one teammate does 100 push ups and the other does 50 ... so be it. Play to each teammates strengths and weaknesses ... use some strategy.
If you do not have a teammember available, you will be doing this wod at half of the reps. Same format, finish all push ups then move on to the sprawls, so on so forth.
Post times in "Comments" ...
Friday 09/11/09
Today's WOD: "Painstorm"
1 RFT:
10 x Ring Pull Ups (Lunges if no rings)
20 x Push Ups
30 x Sprawls
40 x Sit Ups
50 x Good Mornings (M:35# W:25#)
40 x Sit Ups
30 x Sprawls
20 x Push Ups
10 x Ring Pull Ups (Lunges if no rings)
Compare Your Time to July 28th (1st Week) ...
Lin - 11:13
Jen - 13:02
Ang - 7:32 (Half Reps)
Chad - 17:42
Mary - 7:32 (1/4 Reps)
Today's WOD: For Keith
7 RFT:
7 x Deadlifts (135#)
7 x Hang Power Cleans (135#)
7 x Front Squats (135#)
Post times in "Comments" ...
1 RFT:
10 x Ring Pull Ups (Lunges if no rings)
20 x Push Ups
30 x Sprawls
40 x Sit Ups
50 x Good Mornings (M:35# W:25#)
40 x Sit Ups
30 x Sprawls
20 x Push Ups
10 x Ring Pull Ups (Lunges if no rings)
Compare Your Time to July 28th (1st Week) ...
Lin - 11:13
Jen - 13:02
Ang - 7:32 (Half Reps)
Chad - 17:42
Mary - 7:32 (1/4 Reps)
Today's WOD: For Keith
7 RFT:
7 x Deadlifts (135#)
7 x Hang Power Cleans (135#)
7 x Front Squats (135#)
Post times in "Comments" ...
Wednesday, September 9, 2009
Wednesday 09/09/09
Today's WOD: "Barb"
4 RFT:
10 x Push Ups
20 x Squats
30 x Sit Ups
40 x Good Mornings (M:35# W:25#)
Rest 2 Minutes
Post times in "Comments" ...
4 RFT:
10 x Push Ups
20 x Squats
30 x Sit Ups
40 x Good Mornings (M:35# W:25#)
Rest 2 Minutes
Post times in "Comments" ...
Tuesday, September 8, 2009
Tuesday 09/08/09
Today's WOD: Petranek Baseline
Run 400 Meters
40 x Squats
30 x Sit Ups
20 x Lunges
10 x Push Ups
Your times to from July 27th:
Lin - 7:12
Jen - 6:57
Keith - 3:56 (250 Singles)
Chad - 6:18 (250 Singles)
Ang - 9:32 (No Lunges)
Don - 8:53
Mary - 6:53 (1/2 Reps)
Shanna - 4:15 (No Run)
Post times in "Comments" ...
Run 400 Meters
40 x Squats
30 x Sit Ups
20 x Lunges
10 x Push Ups
Your times to from July 27th:
Lin - 7:12
Jen - 6:57
Keith - 3:56 (250 Singles)
Chad - 6:18 (250 Singles)
Ang - 9:32 (No Lunges)
Don - 8:53
Mary - 6:53 (1/2 Reps)
Shanna - 4:15 (No Run)
Post times in "Comments" ...
Thursday, September 3, 2009
Monday 09/07/09
Congratulations to everyone for sticking with it ... it's been 6 weeks since starting CF and all your hard work is about to pay off! In the first week, you completed a 1 mile run to set a baseline for where you were and we will now find out where you are now.
These CF WOD's do not focus on one particular aspect of fitness but for an overall fitness acheivement. Take what you've learned the past six weeks about your limitations - or lack there of - and apply them to this run. Take from the breathing ladder that you need to control your breathing and your face to bring yourself to a relaxed state of mind. Take the intensity of your workouts and apply every bit of this to the run.
The funny thing about CF is the more you do it, the harder it is to give up! Focus on this in the last 1/2 mile when you feel winded and tired ... but you've been in a far worse place before during some of our wod's. DO NOT LEAVE THINKING "I COULD HAVE PUSHED HARDER!" At the end of this run, if you are not laying down afterwards unable to get up ... you did not go hard enough!
Everyone in BP or driving distance will be running this mile with me at the B.P.H.S. track! No exceptions!
Today's WOD:
Run 1 Mile
Your times to meet/beat are:
Lin - 12:20 (3:05 avg lap)
Jen - 11:20 (2:50 avg lap)
Keith - 6:20 (1:35 avg lap)
Chad - 8:16 (2:04 avg lap)
Ang - 14:48 (3:42 avg lap)
Don - 10:52 (2:43 avg lap)
Mary - 17:20 (4:20 avg lap)
Curt - 9:40 (2:25 avg lap)
Shanna - 15:28 (3:52 avg lap)
These are projections, so if you're on target and have gas left in the tank on the last lap ... push yourself to finish in under the time I gave ... that's how we get better!
Post times in "Comments" ...
These CF WOD's do not focus on one particular aspect of fitness but for an overall fitness acheivement. Take what you've learned the past six weeks about your limitations - or lack there of - and apply them to this run. Take from the breathing ladder that you need to control your breathing and your face to bring yourself to a relaxed state of mind. Take the intensity of your workouts and apply every bit of this to the run.
The funny thing about CF is the more you do it, the harder it is to give up! Focus on this in the last 1/2 mile when you feel winded and tired ... but you've been in a far worse place before during some of our wod's. DO NOT LEAVE THINKING "I COULD HAVE PUSHED HARDER!" At the end of this run, if you are not laying down afterwards unable to get up ... you did not go hard enough!
Everyone in BP or driving distance will be running this mile with me at the B.P.H.S. track! No exceptions!
Today's WOD:
Run 1 Mile
Your times to meet/beat are:
Lin - 12:20 (3:05 avg lap)
Jen - 11:20 (2:50 avg lap)
Keith - 6:20 (1:35 avg lap)
Chad - 8:16 (2:04 avg lap)
Ang - 14:48 (3:42 avg lap)
Don - 10:52 (2:43 avg lap)
Mary - 17:20 (4:20 avg lap)
Curt - 9:40 (2:25 avg lap)
Shanna - 15:28 (3:52 avg lap)
These are projections, so if you're on target and have gas left in the tank on the last lap ... push yourself to finish in under the time I gave ... that's how we get better!
Post times in "Comments" ...
Saturday 09/05/09
Jeremy Jones - certified CF trainer at CrossFitLA - will be hosting a CF session on Saturday morning at 9:30 AM at the Excel Gymnastic and Cheer facility. It's located on the north side of Grand (71st St), between Braodway and Seneca next to the Noah's Donut Shop (fitting, I know). Please join us for some good sound CF advice and a nice workout I'm sure Jonesy is brewing up! There should be a handful of people there including myself, Brian (brother), Keith, Kelly Hansen (co-worker), Mike McCune (CF friend) ... and a few undecided (Don, Chad, Shanna). And by "undecided", I mean you are going :) You will not have another opportunity to pick the brain of certified CF trainer and all-around beast of an athlete like JJ.
The WOD posted below is for anyone not going to the workout in Haysville with Jonesy. Mary and Ang, I do not want you to workout today (Saturday) due to our 1 mile run on Monday. Rest your ankle and knee please!
Today's WOD: "Hansen"
Run 400 M (1,312 ft)
10 x Sit Ups
Run 300 M (984 ft)
20 x Sit Ups
Run 200 M (656 ft)
30 x Sit Ups
Run 100 M (328 ft)
40 x Sit Ups
Post times in "Comments" ...
The WOD posted below is for anyone not going to the workout in Haysville with Jonesy. Mary and Ang, I do not want you to workout today (Saturday) due to our 1 mile run on Monday. Rest your ankle and knee please!
Today's WOD: "Hansen"
Run 400 M (1,312 ft)
10 x Sit Ups
Run 300 M (984 ft)
20 x Sit Ups
Run 200 M (656 ft)
30 x Sit Ups
Run 100 M (328 ft)
40 x Sit Ups
Post times in "Comments" ...
Friday 09/04/09
High School Reunion tonight so everyone is on their own again ... and since it's suppose to rain, here's in indoor WOD for you all! Fitting Name ... yes?
Today's WOD: "Fight for Friday"
2 RFT:
25 x Sprawls / Shoulder Press (5# DB's)
25 x Good Mornings (M:35# W:25#)
25 x Sit Ups
25 x Push ups
25 x Squats
Rest exactly 2 Minutes after 1st round is completed and keep the clock rolling through the entire workout. Example: 1st round is completed at 10:43, at 12:43 I start my 2nd Round. Once your 2nd Round is complete, your time is what you post. So if it takes you 10:43 (1st Rd) + 2:00 (Rest) + 11:56 (2nd Rd) = 24:39 (Total Time)
Keith - you will be doing 50 reps & 45# good mornings!
The 2 Minute rest is there so you can go 100% without having to pace yourself through the 1st rd to prepare for the 2nd.
Post times in "Comments" ...
Today's WOD: "Fight for Friday"
2 RFT:
25 x Sprawls / Shoulder Press (5# DB's)
25 x Good Mornings (M:35# W:25#)
25 x Sit Ups
25 x Push ups
25 x Squats
Rest exactly 2 Minutes after 1st round is completed and keep the clock rolling through the entire workout. Example: 1st round is completed at 10:43, at 12:43 I start my 2nd Round. Once your 2nd Round is complete, your time is what you post. So if it takes you 10:43 (1st Rd) + 2:00 (Rest) + 11:56 (2nd Rd) = 24:39 (Total Time)
Keith - you will be doing 50 reps & 45# good mornings!
The 2 Minute rest is there so you can go 100% without having to pace yourself through the 1st rd to prepare for the 2nd.
Post times in "Comments" ...
Tuesday, September 1, 2009
Wednesday 09/02/09
WOW ... does month-end SUCK!
Today's WOD:
3 RFT:
Run 400 Meters
21 x Sit Ups
15 x Squats
9 x Burpees
Today's WOD: Ang & Mary - Team WOD
1 RFT:
100 x Push Ups
100 x Sit Ups
100 x Squats
100 x KB Swings (20#)
Team WOD - Both teammembers can work at the same time ... it doesn't matter how you split up the reps or what order!
Post times in "Comments" ...
Today's WOD:
3 RFT:
Run 400 Meters
21 x Sit Ups
15 x Squats
9 x Burpees
Today's WOD: Ang & Mary - Team WOD
1 RFT:
100 x Push Ups
100 x Sit Ups
100 x Squats
100 x KB Swings (20#)
Team WOD - Both teammembers can work at the same time ... it doesn't matter how you split up the reps or what order!
Post times in "Comments" ...
Monday, August 31, 2009
Tuesday 09/01/09 ... On Your Own!
Work is CRAZY right now and I won't be able to be there for this workout ... maybe tomorrow's as well ...
Today's WOD: "Cindy"
As Many Rounds as Possible in 20 Minutes:
5 x Push Ups
10 x Sit Ups
15 x Air Squats
Keith & Chad, last time you did this ... Keith 14 Rds, Chad 11 Rds ...
Post times in "Comments" ...
Today's WOD: "Cindy"
As Many Rounds as Possible in 20 Minutes:
5 x Push Ups
10 x Sit Ups
15 x Air Squats
Keith & Chad, last time you did this ... Keith 14 Rds, Chad 11 Rds ...
Post times in "Comments" ...
Friday, August 28, 2009
Monday 08/31/09 ... Happy 4th Birthday Abbi!
On a side note ... this marks the 2 year anniversary of my 1st ever CF workout. I scanned the wod's for weeks learning about it and then decided on this "easier wod". 400 M of walking lunges (every 10 lunge steps, do 5 pushups) ... it took me 35:43 and my ass wasn't the same for 2 weeks. I did this same workout exactly 1 year later (08/31/08) and did it in 17:24!
Today's WOD: Razorbacks & BP Clan
5 RFT:
Run 100 M (328 ft)
Rest 2 Minutes
Today's WOD: Ang & Mary
5 RFT:
Swim 45 M (4 Trips)
Rest 2 Minutes
If anyone in BP wants to swim instead of run ... that's cool! I wanted something that everyone can do to get done before my baby turns 4 at the party!
Post all five times in "Comments" ...
Today's WOD: Razorbacks & BP Clan
5 RFT:
Run 100 M (328 ft)
Rest 2 Minutes
Today's WOD: Ang & Mary
5 RFT:
Swim 45 M (4 Trips)
Rest 2 Minutes
If anyone in BP wants to swim instead of run ... that's cool! I wanted something that everyone can do to get done before my baby turns 4 at the party!
Post all five times in "Comments" ...
Saturday 08/29/09
Today's WOD: Razorbacks & BP Clan
"10 M Ladder"
Run 10 M - 1st 60 Seconds
Run 20 M - 2nd 60 Seconds
Run 30 M - 3rd 60 Seconds
Run 40 M - 4th 60 Seconds
Run 50 M - 5th 60 Seconds
... So On So Forth Until you cannot complete the recommended run in the 60 seconds alotted for it. Just for your own knowledge, if you get through the 15th (or 150 M) minute successfully, then you would have completed 1,200 Meters (3/4 Mile). If you get through the 18th (or 180 M) minute successfully, then you would have completed over a mile.
Today's WOD: Chad
"Trail Run" - 4 RFT:
Run Trail Loop
Rest 3 Minutes
Today's WOD: Ang
7 RFT:
10 Push Ups
10 Sit Ups
10 Squats
Today's WOD: Keith
AMRAP in 20 Mintues
5 Thrusters (95#)
7 Hang Power Cleans (95#)
10 Sumo-Deadlift High-Pulls (95#)
Post longest completed minute mark or times or rounds in "Comments" ...
"10 M Ladder"
Run 10 M - 1st 60 Seconds
Run 20 M - 2nd 60 Seconds
Run 30 M - 3rd 60 Seconds
Run 40 M - 4th 60 Seconds
Run 50 M - 5th 60 Seconds
... So On So Forth Until you cannot complete the recommended run in the 60 seconds alotted for it. Just for your own knowledge, if you get through the 15th (or 150 M) minute successfully, then you would have completed 1,200 Meters (3/4 Mile). If you get through the 18th (or 180 M) minute successfully, then you would have completed over a mile.
Today's WOD: Chad
"Trail Run" - 4 RFT:
Run Trail Loop
Rest 3 Minutes
Today's WOD: Ang
7 RFT:
10 Push Ups
10 Sit Ups
10 Squats
Today's WOD: Keith
AMRAP in 20 Mintues
5 Thrusters (95#)
7 Hang Power Cleans (95#)
10 Sumo-Deadlift High-Pulls (95#)
Post longest completed minute mark or times or rounds in "Comments" ...
Tuesday, August 25, 2009
Friday 08/28/09
Today's WOD:
1 RFT:
10 x Goblet Squats (M:35# W:20#)
10 x Burpees
9 x Goblet Squats (M:35# W:20#)
9 x Burpees
8 x Goblet Squats (M:35# W:20#)
8 x Burpees
7 x Goblet Squats (M:35# W:20#)
7 x Burpees
6 x Goblet Squats (M:35# W:20#)
6 x Burpees
5 x Goblet Squats (M:35# W:20#)
5 x Burpees
4 x Goblet Squats (M:35# W:20#)
4 x Burpees
3 x Goblet Squats (M:35# W:20#)
3 x Burpees
2 x Goblet Squats (M:35# W:20#)
2 x Burpees
1 x Goblet Squats (M:35# W:20#)
1 x Burpees
Mary & Ang will be doing Shoulder Press with 10# DB's instead of Burpees.
Goblet Squat Defined - Hold the prescribed weight to your chest and squat as you normally would with a traditional air squat. With the weight on you chest, your tendency will be to lean forward causing weight to shift to your toes. Try to mitigate this by focusing on keeping your weight on your heels.
Post Times in "Comments" ...
1 RFT:
10 x Goblet Squats (M:35# W:20#)
10 x Burpees
9 x Goblet Squats (M:35# W:20#)
9 x Burpees
8 x Goblet Squats (M:35# W:20#)
8 x Burpees
7 x Goblet Squats (M:35# W:20#)
7 x Burpees
6 x Goblet Squats (M:35# W:20#)
6 x Burpees
5 x Goblet Squats (M:35# W:20#)
5 x Burpees
4 x Goblet Squats (M:35# W:20#)
4 x Burpees
3 x Goblet Squats (M:35# W:20#)
3 x Burpees
2 x Goblet Squats (M:35# W:20#)
2 x Burpees
1 x Goblet Squats (M:35# W:20#)
1 x Burpees
Mary & Ang will be doing Shoulder Press with 10# DB's instead of Burpees.
Goblet Squat Defined - Hold the prescribed weight to your chest and squat as you normally would with a traditional air squat. With the weight on you chest, your tendency will be to lean forward causing weight to shift to your toes. Try to mitigate this by focusing on keeping your weight on your heels.
Post Times in "Comments" ...
Wednesday 08/26/09
Today's WOD:
Run 400 Meters
20 x One Arm KB Swings (K:35# M:20# W:10#)
20 x Push Ups
100 x Sit Ups
20 x Push Ups
20 x One Arm KB Swings (K:35# M:20# W:10#)
Run 400 Meters
Today's WOD: Ang & Mary
5 RFT:
10 x Sit Ups
10 x Squats
10 x Push Ups
10 x Box Jumps/Step Ups
Post times in "Comments" ...
Run 400 Meters
20 x One Arm KB Swings (K:35# M:20# W:10#)
20 x Push Ups
100 x Sit Ups
20 x Push Ups
20 x One Arm KB Swings (K:35# M:20# W:10#)
Run 400 Meters
Today's WOD: Ang & Mary
5 RFT:
10 x Sit Ups
10 x Squats
10 x Push Ups
10 x Box Jumps/Step Ups
Post times in "Comments" ...
Monday, August 24, 2009
Tuesday 08/25/09
Today's WOD: Razorbacks, Lin, Jen, Don
35 x Sit Ups
Run 400 Meters
15 x Kettbell Swings (M:35# W:20#)
Run 800 Meters
15 x Kettbell Swings (M:35# W:20#)
Run 400 Meters
35 x Sit Ups
Today's WOD: Chad & Keith
1 RFT:
Run 400 M
50 x Tire Flip Jump Thru's
Run 400 M
Today's WOD: Ang
1 RFT:
10 x Push Ups
20 x Good Mornings (25#)
30 x Sit Ups
40 x KB Swings (20#)
30 x Sit Ups
20 x Good Mornings (25#)
10 x Push Ups
Post times in "Comments" ...
35 x Sit Ups
Run 400 Meters
15 x Kettbell Swings (M:35# W:20#)
Run 800 Meters
15 x Kettbell Swings (M:35# W:20#)
Run 400 Meters
35 x Sit Ups
Today's WOD: Chad & Keith
1 RFT:
Run 400 M
50 x Tire Flip Jump Thru's
Run 400 M
Today's WOD: Ang
1 RFT:
10 x Push Ups
20 x Good Mornings (25#)
30 x Sit Ups
40 x KB Swings (20#)
30 x Sit Ups
20 x Good Mornings (25#)
10 x Push Ups
Post times in "Comments" ...
Sunday, August 23, 2009
Monday 08/24/09
Today's WOD: Razorbacks & BP Clan
Run 200 Meters
25 x Sit Ups
Run 200 Meters
25 x Squats
Run 200 Meters
25 x Push Ups
Run 200 Meters
25 x Squats
Run 200 Meters
25 x Sit Ups
Run 200 Meters
Today's WOD: Chad & Keith
21 x Thrusters (K:95# C:45#)
21 x Burpees
15 x Thrusters (K:95# C:45#)
15 x Burpees
9 x Thrusters (K:95# C:45#)
9 x Burpees
Post times in "Comments" ...
Run 200 Meters
25 x Sit Ups
Run 200 Meters
25 x Squats
Run 200 Meters
25 x Push Ups
Run 200 Meters
25 x Squats
Run 200 Meters
25 x Sit Ups
Run 200 Meters
Today's WOD: Chad & Keith
21 x Thrusters (K:95# C:45#)
21 x Burpees
15 x Thrusters (K:95# C:45#)
15 x Burpees
9 x Thrusters (K:95# C:45#)
9 x Burpees
Post times in "Comments" ...
Tuesday, August 18, 2009
Saturday 08/22/09
Today's WOD: "BlackJack"
20 x Sprawls
1 x Sit Up
19 x Sprawls
2 x Sit Ups
18 x Sprawls
3 x Sit Ups
17 x Sprawls
4 x Sit Ups
16 x Sprawls
5 x Sit Ups
15 x Sprawls
6 x Sit Ups
14 x Sprawls
7 x Sit Ups
13 x Sprawls
8 x Sit Ups
12 x Sprawls
9 x Sit Ups
11 x Sprawls
10 x Sit Ups
10 x Sprawls
11 x Sit Ups
9 x Sprawls
12 x Sit Ups
8 x Sprawls
13 x Sit Ups
7 x Sprawls
14 x Sit Ups
6 x Sprawls
15 x Sit Ups
5 x Sprawls
16 x Sit Ups
4 x Sprawls
17 x Sit Ups
3 x Sprawls
18 x Sit Ups
2 x Sprawls
19 x Sit Ups
1 x Sprawls
20 x Sit Ups
Post times in "Comments" ...
20 x Sprawls
1 x Sit Up
19 x Sprawls
2 x Sit Ups
18 x Sprawls
3 x Sit Ups
17 x Sprawls
4 x Sit Ups
16 x Sprawls
5 x Sit Ups
15 x Sprawls
6 x Sit Ups
14 x Sprawls
7 x Sit Ups
13 x Sprawls
8 x Sit Ups
12 x Sprawls
9 x Sit Ups
11 x Sprawls
10 x Sit Ups
10 x Sprawls
11 x Sit Ups
9 x Sprawls
12 x Sit Ups
8 x Sprawls
13 x Sit Ups
7 x Sprawls
14 x Sit Ups
6 x Sprawls
15 x Sit Ups
5 x Sprawls
16 x Sit Ups
4 x Sprawls
17 x Sit Ups
3 x Sprawls
18 x Sit Ups
2 x Sprawls
19 x Sit Ups
1 x Sprawls
20 x Sit Ups
Post times in "Comments" ...
Friday 08/21/09
Today's WOD: "TEAM WOD"
1,000 x Jump Rope Singles
200 x Squats
150 x Sit Ups
100 x Push Ups
50 x Good Mornings (M:45# W:25#)
Pair up in teams of two. Both teammates can work at the same time. These 1,500 total reps must be completed by each team - not individual. The exercises do not have to be completed in order shown above. How you break up the reps is up to you. For example: one person can do all of the jump rope reps while the other does the other reps or you can choose to split the reps for each exercise in half. Chances are there will be one person who carries more of the reps (ie Person A does 900 reps while Person B does 600 reps). Focus on form and communicate with your partner.
Post times in "Comments" ...
1,000 x Jump Rope Singles
200 x Squats
150 x Sit Ups
100 x Push Ups
50 x Good Mornings (M:45# W:25#)
Pair up in teams of two. Both teammates can work at the same time. These 1,500 total reps must be completed by each team - not individual. The exercises do not have to be completed in order shown above. How you break up the reps is up to you. For example: one person can do all of the jump rope reps while the other does the other reps or you can choose to split the reps for each exercise in half. Chances are there will be one person who carries more of the reps (ie Person A does 900 reps while Person B does 600 reps). Focus on form and communicate with your partner.
Post times in "Comments" ...
Friday, August 14, 2009
Wednesday 08/19/09
This WOD IS NOT FOR TIME ... BUT IT IS FOR FORM!!! Keep you form on all of these exercises, intensity can still be captured during this WOD if you focus all your energy on each individual rep. This will kill your core if done properly. Please take 3-5 seconds to complete each rep. Quality over Quantity!
Today's WOD:
Three Rounds For Form ...
21 x Janda Sit Ups
21 x Good Mornings (M:45 W:25#)
21 x Anchored Sit Ups
1 Minute Plank Position Hold
Janda Sit Ups Defined: is the same as the sit up position, only that the knees are ALWAYS open away from each other and the bottoms of the feet are touching each other at all times. Come to parallel with floor at top and shoulders to floor at bottom.
Plank Position Hold: this position is the top position of a push up. Arms extended, butt down & core tight! If you lose control and have to stop prior to the full minute, stop the watch and start it back up again once you get back into position. If you physically cannot hold yourself in the traditional plank position, then go down from your hands to your elbows and hold from there.
Today's WOD:
Three Rounds For Form ...
21 x Janda Sit Ups
21 x Good Mornings (M:45 W:25#)
21 x Anchored Sit Ups
1 Minute Plank Position Hold
Janda Sit Ups Defined: is the same as the sit up position, only that the knees are ALWAYS open away from each other and the bottoms of the feet are touching each other at all times. Come to parallel with floor at top and shoulders to floor at bottom.
Plank Position Hold: this position is the top position of a push up. Arms extended, butt down & core tight! If you lose control and have to stop prior to the full minute, stop the watch and start it back up again once you get back into position. If you physically cannot hold yourself in the traditional plank position, then go down from your hands to your elbows and hold from there.
Tuesday 08/18/09
Today's WOD: "1/2 VORTEX"
Run 1/2 Mile with a twist ...
With a continuously running stopwatch, run 1/2 mile. At each minute mark, alternate between 10 Squats & 5 Push Ups (so at Minute 1 = 10 Squats, Minute 2 = 5 push ups, Minute 3 = 10 Squats, Minute 4 = 5 push ups, Etc). Once you've completed the reps requested, take the remainder of the minute to finishing the 1/2 mile. Continue in this fashion until either you have finished 1/2 mile or you get "Vortexed" (have no time to run after finishing your squats or push ups). If you finish without being vortexed, your time is your score. If you get Vortexed, finish the remainder of the 1/2 mile without squats or push ups and post time as ... 15:36 "Vortexed".
Example: 3..2..1..Go! Start Out with 10 Squats, if it takes you 10 seconds, then you have 50 seconds remaining to work on your 1/2 mile. At the top of the minute (1:00), stop and do 5 Push Ups, if it takes you 27 seconds to complete, then you have 33 seconds to work on your 1/2 mile. At the top of the next minute (2:00), stop and do 10 squats, if it takes you 17 seconds to complete, then you 43 seconds to work on running your 1/2 mile. At the top of the next minute (3:00), if it takes you more than 1 minute to complete the push ups, then finish running the rest of the 1/2 mile without stopping each minute for reps.
Post times and/or "VORTEXED" in "Comments" ...
Run 1/2 Mile with a twist ...
With a continuously running stopwatch, run 1/2 mile. At each minute mark, alternate between 10 Squats & 5 Push Ups (so at Minute 1 = 10 Squats, Minute 2 = 5 push ups, Minute 3 = 10 Squats, Minute 4 = 5 push ups, Etc). Once you've completed the reps requested, take the remainder of the minute to finishing the 1/2 mile. Continue in this fashion until either you have finished 1/2 mile or you get "Vortexed" (have no time to run after finishing your squats or push ups). If you finish without being vortexed, your time is your score. If you get Vortexed, finish the remainder of the 1/2 mile without squats or push ups and post time as ... 15:36 "Vortexed".
Example: 3..2..1..Go! Start Out with 10 Squats, if it takes you 10 seconds, then you have 50 seconds remaining to work on your 1/2 mile. At the top of the minute (1:00), stop and do 5 Push Ups, if it takes you 27 seconds to complete, then you have 33 seconds to work on your 1/2 mile. At the top of the next minute (2:00), stop and do 10 squats, if it takes you 17 seconds to complete, then you 43 seconds to work on running your 1/2 mile. At the top of the next minute (3:00), if it takes you more than 1 minute to complete the push ups, then finish running the rest of the 1/2 mile without stopping each minute for reps.
Post times and/or "VORTEXED" in "Comments" ...
Monday 08/17/09
Today's WOD: BP Clan
"KettleBell Swing Breathing Ladder"
Men:35# Women:20#
1 x Kettbell Swing (Take 1 Breath)
2 x Kettbell Swing (Take 2 Breathes)
3 x Kettbell Swing (Take 3 Breathes)
4 x Kettbell Swing (Take 4 Breathes)
Rest 3 Minutes ... Then ...
"Push Press Breathing Ladder"
Men:25# DB's Women:15# DB's
1 x Push Press (Take 1 Breath)
2 x Push Presses (Take 2 Breathes)
3 x Push Presses (Take 3 Breathes)
4 x Push Presses (Take 4 Breathes)
Breathing Ladder Example: Complete one KB Swing followed by one full breath, two KB swings followed by two full breaths, three KB swings followed by three full breaths, and so on, for as long as you are able. During the work set (swings), you may take as many breaths as possible. Continue adding one rep and one breath until you breath more than requested or until you cannot finish the reps in a row.
Today's WOD: Jarmans/Razorbacks
"Sit Up Breathing Ladder"
Men:35# Women:20#
1 x Sit Up (Take 1 Breath)
2 x Sit Ups (Take 2 Breathes)
3 x Sit Ups (Take 3 Breathes)
4 x Sit Ups (Take 4 Breathes)
Rest 3 Minutes ... Then ...
"Air Squats Breathing Ladder"
Men:25# DB's Women:15# DB's
1 x Squat(Take 1 Breath)
2 x Squats (Take 2 Breathes)
3 x Squats (Take 3 Breathes)
4 x Squats (Take 4 Breathes)
Post number of completed reps in "Comments" ...
"KettleBell Swing Breathing Ladder"
Men:35# Women:20#
1 x Kettbell Swing (Take 1 Breath)
2 x Kettbell Swing (Take 2 Breathes)
3 x Kettbell Swing (Take 3 Breathes)
4 x Kettbell Swing (Take 4 Breathes)
Rest 3 Minutes ... Then ...
"Push Press Breathing Ladder"
Men:25# DB's Women:15# DB's
1 x Push Press (Take 1 Breath)
2 x Push Presses (Take 2 Breathes)
3 x Push Presses (Take 3 Breathes)
4 x Push Presses (Take 4 Breathes)
Breathing Ladder Example: Complete one KB Swing followed by one full breath, two KB swings followed by two full breaths, three KB swings followed by three full breaths, and so on, for as long as you are able. During the work set (swings), you may take as many breaths as possible. Continue adding one rep and one breath until you breath more than requested or until you cannot finish the reps in a row.
Today's WOD: Jarmans/Razorbacks
"Sit Up Breathing Ladder"
Men:35# Women:20#
1 x Sit Up (Take 1 Breath)
2 x Sit Ups (Take 2 Breathes)
3 x Sit Ups (Take 3 Breathes)
4 x Sit Ups (Take 4 Breathes)
Rest 3 Minutes ... Then ...
"Air Squats Breathing Ladder"
Men:25# DB's Women:15# DB's
1 x Squat(Take 1 Breath)
2 x Squats (Take 2 Breathes)
3 x Squats (Take 3 Breathes)
4 x Squats (Take 4 Breathes)
Post number of completed reps in "Comments" ...
Thursday, August 13, 2009
Saturday 08/15/09
Today's WOD:
"Death by Burpees"
As Many Burpees as possible in 10 Minutes
Pretty simple ... just go!!!!
Post number of reps in "Comments" ...
If you don't look like this after your workout, you may need to question if your pushing yourself hard enough ...
Week 3 is down in the books for Mary, Don, Ang, Austin, Abbi, Hanna and Alayna. Week 5 is down for Chad! This was after a stellar effort on the B.P. track ...
"Death by Burpees"
As Many Burpees as possible in 10 Minutes
Pretty simple ... just go!!!!
Post number of reps in "Comments" ...
If you don't look like this after your workout, you may need to question if your pushing yourself hard enough ...
Week 3 is down in the books for Mary, Don, Ang, Austin, Abbi, Hanna and Alayna. Week 5 is down for Chad! This was after a stellar effort on the B.P. track ...
Friday 08/14/09
Two schools of thought capture crossfitters just before their workout begins. There are some who throw themselves at every workout ... balls out at the beginning and fade toward the end. There are some who analyze there workout committing to a specific pace. Depending on the workout, theories change for each person.
Pro's of "Balls Out" Approach: You're able to knock out A TON of reps/rounds in a short amount of time. The hardest and most time consuming part of a WOD, is when you first stop to rest and therefore stopping your momentum, so knocking out alot of reps as fast as possible tends to help!
Con's of "Balls Out" Approach: If you're not an elite CF athlete, chances are your pace will probably slow to that of a crawl towards the end of the WOD. If your stamina is not where it should be, then your round 5 of a 5 round WOD may take more time than the first 3 rounds combined.
Pro's of "Pace" Approach: Your goal is to finish each round around the same time as the previous. Taking it easier on the first couple rounds will help muscle fatigue and oxygen debt in the last few rounds and theoretically result in an overall faster time.
Con's of "Pace" Approach: If you set your pace per round too slow, then you wasted your effort to improve your time. If you pace it too fast, then you might as well have taken the "balls out" approach. This is also an extremely difficult task for some to grasp mentally, as your first round or two will seem easier and you'll have to fight the urge to go faster. You also run the risk of hitting a plateau in your training because you're not pushing yourself as hard as what you should.
Today's WOD:
Run 400 Meters
Rest 2 Minutes
Run 400 Meters
Rest 2 Minutes
Run 400 Meters
Rest 2 Minutes
Run 400 Meters
You will post four times for each round. For comparison sake, I did this WOD last Friday with the mindset of balls out every round and I would have posted this: R1=1:05 / R2=1:09 / R3=1:14 / R4=1:14. If I took the pace approach, I would have ran each 400 M right at 1:10 ... which is slower than my first 2 rounds but faster than my last two.
I'll leave today's workout approach up to you, however, based off of your mile times, I want each round/400 Meters to be ran below the times I listed here ... REMEMBER - you have two minutes rest between each round. With either approach you choose, the last round will be ran balls out!!!
Chad - 2:00
Keith - 1:29
Don - 2:37
Jen - 2:47
Lin - 3:00
Curt - 2:20
Shanna - 3:41
Ang - 3:37
Kris - 3:13
Mary - 4:10
Randy - 3:38
April - 3:38
Shelby - 1:57
Justin - 1:28
Pro's of "Balls Out" Approach: You're able to knock out A TON of reps/rounds in a short amount of time. The hardest and most time consuming part of a WOD, is when you first stop to rest and therefore stopping your momentum, so knocking out alot of reps as fast as possible tends to help!
Con's of "Balls Out" Approach: If you're not an elite CF athlete, chances are your pace will probably slow to that of a crawl towards the end of the WOD. If your stamina is not where it should be, then your round 5 of a 5 round WOD may take more time than the first 3 rounds combined.
Pro's of "Pace" Approach: Your goal is to finish each round around the same time as the previous. Taking it easier on the first couple rounds will help muscle fatigue and oxygen debt in the last few rounds and theoretically result in an overall faster time.
Con's of "Pace" Approach: If you set your pace per round too slow, then you wasted your effort to improve your time. If you pace it too fast, then you might as well have taken the "balls out" approach. This is also an extremely difficult task for some to grasp mentally, as your first round or two will seem easier and you'll have to fight the urge to go faster. You also run the risk of hitting a plateau in your training because you're not pushing yourself as hard as what you should.
Today's WOD:
Run 400 Meters
Rest 2 Minutes
Run 400 Meters
Rest 2 Minutes
Run 400 Meters
Rest 2 Minutes
Run 400 Meters
You will post four times for each round. For comparison sake, I did this WOD last Friday with the mindset of balls out every round and I would have posted this: R1=1:05 / R2=1:09 / R3=1:14 / R4=1:14. If I took the pace approach, I would have ran each 400 M right at 1:10 ... which is slower than my first 2 rounds but faster than my last two.
I'll leave today's workout approach up to you, however, based off of your mile times, I want each round/400 Meters to be ran below the times I listed here ... REMEMBER - you have two minutes rest between each round. With either approach you choose, the last round will be ran balls out!!!
Chad - 2:00
Keith - 1:29
Don - 2:37
Jen - 2:47
Lin - 3:00
Curt - 2:20
Shanna - 3:41
Ang - 3:37
Kris - 3:13
Mary - 4:10
Randy - 3:38
April - 3:38
Shelby - 1:57
Justin - 1:28
Thursday 08/13/09
Today's WOD: "REST DAY"
Just take some R&R and rest your body ... it's the only one you got! Be ready for tomorrow's WOD!
Enjoy and be safe!
"From CrossFit One World"
"When you embrace CrossFit, you gain a huge appreciation for people that display phenomenal athletic ability in their specialty. This video left my jaw hanging somewhere around my knees. Truly amazing. Big thanks to Luke at CrossFit Iowa for sending me the vid."
Just take some R&R and rest your body ... it's the only one you got! Be ready for tomorrow's WOD!
Enjoy and be safe!
"From CrossFit One World"
"When you embrace CrossFit, you gain a huge appreciation for people that display phenomenal athletic ability in their specialty. This video left my jaw hanging somewhere around my knees. Truly amazing. Big thanks to Luke at CrossFit Iowa for sending me the vid."
Wednesday, August 12, 2009
Wednesday 08/12/09
Today's WOD: "REST DAY"
Periodic extended rest periods are just as essential as pushing yourself past new limits. Today and tomorrow - Wednesday and Thursday - are both rest days. Take these days off as recovery time. DO NOT feel guilty and/or remorseful about not getting a workout in or working up a sweet. Remember, this is a LONG road we are on to become more fit ... this process is not a sprint! We put a TON of work and dedication into our diets and workouts, so why would we not give our body the rest it deserves in order to assist in our long term goal.
If you have achy joints, rotate ice and heat on that area for 30 tonight and tomorrow night. If you have sore muscles, ask that loved one to massage those muscles for you.
If you've adopted a diet by now, please eat the same number of calories you normally would eat on a workout day. These days are to recover from the punishment you put yourself through each day with CF. Your body needs nutrients to replenish itself. Try to eat more protein than you normally would to help build up your muscle fibers. If it runs, swims or flies ... eat it!!!
Periodic extended rest periods are just as essential as pushing yourself past new limits. Today and tomorrow - Wednesday and Thursday - are both rest days. Take these days off as recovery time. DO NOT feel guilty and/or remorseful about not getting a workout in or working up a sweet. Remember, this is a LONG road we are on to become more fit ... this process is not a sprint! We put a TON of work and dedication into our diets and workouts, so why would we not give our body the rest it deserves in order to assist in our long term goal.
If you have achy joints, rotate ice and heat on that area for 30 tonight and tomorrow night. If you have sore muscles, ask that loved one to massage those muscles for you.
If you've adopted a diet by now, please eat the same number of calories you normally would eat on a workout day. These days are to recover from the punishment you put yourself through each day with CF. Your body needs nutrients to replenish itself. Try to eat more protein than you normally would to help build up your muscle fibers. If it runs, swims or flies ... eat it!!!
Monday, August 10, 2009
Tuesday 08/11/09
Today's WOD: "Annie"
50 x Double Unders OR 250 Single Unders OR 50 Squat Jump Tucks
50 x Sit Ups
40 x Double Unders OR 200 Single Unders OR 40 Squat Jump Tucks
40 x Sit Ups
30 x Double Unders OR 150 Single Unders OR 30 Squat Jump Tucks
30 x Sit Ups
20 x Double Unders OR 100 Single Unders OR 20 Squat Jump Tucks
20 x Sit Ups
10 x Double Unders OR 50 Single Unders OR 10 Squat Jump Tucks
10 x Sit Ups
If a jump rope is not available for you to use, then squat jump tucks are your substitute.
"Squat Jump Tuck" Defined: produce 1 regular air squat and jump in the air bringing your knees into your chest. Make this one flowing movement.
"CrossFit LA dates "Annie" - Go Jonesy"
50 x Double Unders OR 250 Single Unders OR 50 Squat Jump Tucks
50 x Sit Ups
40 x Double Unders OR 200 Single Unders OR 40 Squat Jump Tucks
40 x Sit Ups
30 x Double Unders OR 150 Single Unders OR 30 Squat Jump Tucks
30 x Sit Ups
20 x Double Unders OR 100 Single Unders OR 20 Squat Jump Tucks
20 x Sit Ups
10 x Double Unders OR 50 Single Unders OR 10 Squat Jump Tucks
10 x Sit Ups
If a jump rope is not available for you to use, then squat jump tucks are your substitute.
"Squat Jump Tuck" Defined: produce 1 regular air squat and jump in the air bringing your knees into your chest. Make this one flowing movement.
"CrossFit LA dates "Annie" - Go Jonesy"
Sunday, August 9, 2009
Monday 08/10/09
Today's WOD: "Time Trial"
100 x Push Ups For Time
Rest As Needed (no more than 10 minutes) ... Then
100 x Sit Ups For Time
Rest As Needed (no more than 10 minutes) ... Then
100 x Squats For Time
These are time trials and another baseline I'm tracking everyone's progress on. Not to mention it's a killer of WOD. You can do the exercises in any order. My recommendation is to do the exercise you have the hardest time with FIRST.
Push yourself on this to stay with a specific standard and DON'T change unless you ABSOLUTELY HAVE TO!!! If you do change your standard, then make sure you post # of reps (standard) and # of reps (standard). Example: Push Ups - 62 x Guy Push Ups & 38 x Girl Push Ups.
With Push Ups: WORK ON FULL RANGE OF MOTION ... CHEST TO GROUND & ELBOWS EXTENDED ON TOP!
100 x Push Ups For Time
Rest As Needed (no more than 10 minutes) ... Then
100 x Sit Ups For Time
Rest As Needed (no more than 10 minutes) ... Then
100 x Squats For Time
These are time trials and another baseline I'm tracking everyone's progress on. Not to mention it's a killer of WOD. You can do the exercises in any order. My recommendation is to do the exercise you have the hardest time with FIRST.
Push yourself on this to stay with a specific standard and DON'T change unless you ABSOLUTELY HAVE TO!!! If you do change your standard, then make sure you post # of reps (standard) and # of reps (standard). Example: Push Ups - 62 x Guy Push Ups & 38 x Girl Push Ups.
With Push Ups: WORK ON FULL RANGE OF MOTION ... CHEST TO GROUND & ELBOWS EXTENDED ON TOP!
Friday, August 7, 2009
Saturday 08/08/09
Today's WOD: As RX'd for B.P. Clan
Run 400 Meters
Then 3 RFT:
20 x Left Arm KB Swings (M:35# F:15#)
10 x Push Ups
20 x Right Arm KB Swings (M:35# F:15#)
10 x Push Ups
Then Finish with:
Run 400 Meters
Today's WOD: As RX'd for Jarmans/Razorback Clan
Run 400 Meters
Then 3 RFT:
20 x Squats
10 x Push Ups
20 x Squats
10 x Push Ups
Then Finish with:
Run 400 Meters
Time starts prior to the first 400 M run. You'll then do three rounds of the 20-10-20-10 rep cycle and then end with the last 400 M run. Time will stop after the run is completed. 3..2..1..GO!!!
Run 400 Meters
Then 3 RFT:
20 x Left Arm KB Swings (M:35# F:15#)
10 x Push Ups
20 x Right Arm KB Swings (M:35# F:15#)
10 x Push Ups
Then Finish with:
Run 400 Meters
Today's WOD: As RX'd for Jarmans/Razorback Clan
Run 400 Meters
Then 3 RFT:
20 x Squats
10 x Push Ups
20 x Squats
10 x Push Ups
Then Finish with:
Run 400 Meters
Time starts prior to the first 400 M run. You'll then do three rounds of the 20-10-20-10 rep cycle and then end with the last 400 M run. Time will stop after the run is completed. 3..2..1..GO!!!
Thursday, August 6, 2009
Friday 08/07/09
Today's WOD: As RX'd
3 RFT:
Run/Walk 400 Meters w/ lbs (M:45# F:25#)
25 x Walking Lunges w/ lbs (M:45# F:25#)
25 x Squats w/ lbs (M:45# F:25#)
25 x Sit Ups w/ lbs (M:45# F:25#)
Today's WOD: As Scaled
3 RFT:
Run/Walk 400 Meters w/ no lbs
25 x Walking Lunges w/ no lbs
25 x Squats w/ no lbs
25 x Sit Ups w/ no lbs
If you decide you'd like to use weight on this WOD, you can and it doesn't have to be the Rx'd weight! Grip the weight however you'd like to for these exercises. Holding the weight behind your neck is the most common, but you can carry it with one hand, alternating arms when fatigue sets in as well. Bear hug that weight if you want ... as long as the weight is with you for all exercises.
Lunges Defined:
Starting in a standing position, place one foot out in front of you and lightly touch your opposing knee to the ground. Do not over extend on your step. Tighten your glutes and hamstring to pull your self straight up. Try not to lean forward on the upward motion. Again, weight behind the neck is the most common.
Squats Defined
Squat technique is no different with weight as it is without weight. Track your knees over your feet, lower lumbar curve, weight on heels. Again, weight behind the neck is the most common.
Sit Ups Defined
Sit Up technique is no different with weight as it is without weight. Shoulder blades to the ground at the bottom and chest to knees at the top. With weight, I hold the weight against my chest and proceed as normal.
3 RFT:
Run/Walk 400 Meters w/ lbs (M:45# F:25#)
25 x Walking Lunges w/ lbs (M:45# F:25#)
25 x Squats w/ lbs (M:45# F:25#)
25 x Sit Ups w/ lbs (M:45# F:25#)
Today's WOD: As Scaled
3 RFT:
Run/Walk 400 Meters w/ no lbs
25 x Walking Lunges w/ no lbs
25 x Squats w/ no lbs
25 x Sit Ups w/ no lbs
If you decide you'd like to use weight on this WOD, you can and it doesn't have to be the Rx'd weight! Grip the weight however you'd like to for these exercises. Holding the weight behind your neck is the most common, but you can carry it with one hand, alternating arms when fatigue sets in as well. Bear hug that weight if you want ... as long as the weight is with you for all exercises.
Lunges Defined:
Starting in a standing position, place one foot out in front of you and lightly touch your opposing knee to the ground. Do not over extend on your step. Tighten your glutes and hamstring to pull your self straight up. Try not to lean forward on the upward motion. Again, weight behind the neck is the most common.
Squats Defined
Squat technique is no different with weight as it is without weight. Track your knees over your feet, lower lumbar curve, weight on heels. Again, weight behind the neck is the most common.
Sit Ups Defined
Sit Up technique is no different with weight as it is without weight. Shoulder blades to the ground at the bottom and chest to knees at the top. With weight, I hold the weight against my chest and proceed as normal.
Thursday Video Post ... Courtesy of CrossFitLA
Andy Petranek, Founder of CrossFit LA and overall 41 year-old bad-ass, posted this to his site today. If we focus on form and so much on bodyweight movements and lifting movements, why would we not focus on our running form. Running is not fun for most people - myself included - but this video is hilariously accurate for why we do what we do ...
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