Buy in…
2 rounds of Cindy
WOD…
Strength
3×3 Back Squat
Conditioning
Death by Wall Ball
Cash out…
Roll Out
Monthly Archives: January 2012
1-31 WOD
Buy In…
10 med ball front squats
10 med ball push press
10 wall balls
WOD…
Strength
3×5 Shoulder Press
Conditioning
10-1
Shoulder to Overhead
Toe 2 Bar
*If you Shoulder press more than 150 for 5 then use 135. If you shoulder press 130-150 use 115… If you press 110-130 use 95… If you press 90-110 use 75… If you press 70-90 use 55 and if you press 50-70 use 35-45 lbs accordingly.
Cash out…
50 Sit Ups
Roll out
1-30 WOD
Buy in…
20 KB Wall Ball Subs
2 Arm Bars on each side for 15 seconds
WOD…
Skill
KB Clean
Do 5 Cleans on Each arm for 5 min.
Conditioning… Crosstown Throwdown WOD 5
7 Min AMRAP
5 Deadlifts
10 Box Jumps
* We will explain the scoring.
Cash out…
200 Meter Farmer Carry
Way to go Dustin!
We want to congratulate Dustin Bryant for passing the CrossFit trainer course. Dustin is a great example of what matters to us at our gym. Quality first, speed second. He will make a great coach, don’t be afraid to ask him for advice about any goat you may have!
1-27 WOD
Buy in…
3x
5 Slam Balls
5 Wall Balls
WOD…
Skill
Do 6 Unbroken TTB every 60 Seconds for 4 minutes
Conditioning…
Crosstown Throwdown
WOD #4 -
RX 7 Rounds for Time: 5 Right Arm Kettlebell Power Snatch (53/35) 5 Left Arm Kettlebell Power Snatch (53/35) 15 Hand Release Push Ups 25 Double Unders
Masters RX 7 Rounds for Time: 5 Right Arm Kettlebell Power Snatch (35/25) 5 Left Arm Kettlebell Power Snatch (35/25) 15 Hand Release Push Ups 25 Double Unders
Modified 7 Rounds for Time: 5 Right Arm Dumbbell Power Snatch (25/15) 5 Left Arm Dumbbell Power Snatch (25/15) 15 Knee or Elevated Push Ups 75 Single Unders
Details: For time, do 7 full rounds of the exercises in the order prescribed.
Hand Release Push Ups – For RX and Masters RX, put your feet onto a 45# or 20 KG (3-4 inches) plate to keep your thighs and knees off the ground. The intent is to reduce/eliminate worming and the kipping pushups. Your chest can rest on the ground, as its a hand release, but your thighs, knees and legs can not touch the ground. For Modified, you may do knee push ups, however, your chest still needs to touch the ground. Alternatively, Modified may do elevated push ups off of a box, but your chest needs to touch the box.
1-26 WOD
Buy in…
In any order, please complete the following
250 Meter Row
15 Squats
15 Push Ups
15 KB Cleans
WOD…
Skill
Work on Hang Squat Cleans for 10 Minutes… This is for form… NOT FOR LOAD OR SPEED!
Conditioning
12 Minute AMRAP
8 SDLHP (75/55)
8 Pull Ups
*You must row a 750 Meter Row sometime in the WOD…
Cash Out…
Stretch
1-25 WOD
Buy in…
5 Minutes of Double Under practice
*If you a are good at doubles, do 20 per minute… If not, practice
WOD…
Skill
KB Snatch
*After reviewing we’ll do 5 on each arm every minute for 5 minutes
Condititioning
3,9,3,9
Deadlift (185/115) *Or no more than 55% of your 1rm
Burpee
39 KB Swings
3,9,3,9
Deadlift
Burpee
Cash Out…
39 Reps of the following combined anyway:
Superman
Good Mornings
Hollow Rocks
KTE
Courtesy of Stacey Baker
CROSSFIT: The Six Degrees of Soreness
As you all know by now, I love things that make fun of me/us/CrossFitters because… for the most part… we are a little bit over the top.
I was thinking about that and feeling sore while getting dressed this morning and this just popped into my head:
A new subjective “SOCK” scale for CrossFit-caused soreness
- You can put your socks on while standing up; balance and range of motion (ROM) are not a problem
- You attempt to put your socks on standing up, but lose your balance and have to sit down to do it
- You slowly and gently sit down because it isn’t happening otherwise
- You lie down and slowly pull your foot close enough to get your socks on
- “Honey, will you please put my socks on for me?”
- You don’t put your socks on because you can’t get out of bed anyway
So there it is. I’m a 1-2 today
1-24 WOD
Buy in…
3x
5 Mountain Climbers
5 Push Ups
5 Squats
WOD…
Skill/Strength
8-6-4 Overhead squat
*Pick a weight that you can CONTROL with good depth… If that is PVC, it’s ok. If you go to your toes, back it down… Push yourself to do it right!
Conditioning
5x
18 Front Squats (75/55)
12 Push Press (75/55)
6 Box Jumps (28/24) *Jump up/ Step down
*Rest 2 Minutes
Cash out…
Roll Out
“Failure is good. It’s fertilizer. Everything I’ve learned about coaching, I’ve learned from making mistakes.” — Rick Pitino
1-23 WOD
Buy in…
3x
5 Russian Swings
5 Burpees
WOD…
Skill
Work on the high hang and power position of the snatch
Conditioning
5 Minute AMRAP
5 Pull Ups
10 Push Ups ( hand release foot on a plate)
15 Squats
Rest 3 Minutes
5 Minute AMRAP
5 Toe 2 Bar
10 Kb Swings
15 Walking Lunges
Cash Out…
100 Sit Ups
1-20 WOD
Buy in…
2x
10 Pull Ups
10 MBSC Wall Ball
WOD…
Skill…
Spend 5 Minutes working on the kip
Conditioning
15 minute AMRAP:
1 Rope Climb to 15 Feet (sub 15 ring rows)
200 Meter Run/Farmer Carry with Dumbbells (35/25, each hand)
5 Hang Squat Cleans (115/75)
Cash Out…
Roll Out
