Monthly Archives: January 2012

2-1 WOD

Buy in…

2 rounds of Cindy

WOD…

Strength

3×3 Back Squat

Conditioning

Death by Wall Ball

Cash out…

Roll Out


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
  1. You can put your socks on while standing up; balance and range of motion (ROM) are not a problem
  2. You attempt to put your socks on standing up, but lose your balance and have to sit down to do it
  3. You slowly and gently sit down because it isn’t happening otherwise
  4. You lie down and slowly pull your foot close enough to get your socks on
  5. “Honey, will you please put my socks on for me?”
  6. 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