130228 Thursday February 28th

AMRAP 20 MINUTES (That’s right 20 minutes!)

15 – Box Jumps (20″)
10 – Pull Ups
15 – Sumo Deadlift High Pulls (75/35)

Advanced athletes who will be competing in the Open Competition next week should be scaling this baby up to 24″ Box Jumps, Chest to bar Pull Ups, and Power Snatches. So man up!  Work on your cycle times for the box jumps and chest to bar pull ups because you can almost guaranty they will be included in the Open workouts.

 

 

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130227 Wednesday February 27th

Back Squat:  5 @ 65%, 5 @ 75%, 5+ @ 85%

AMRAP – 6 Minutes:

5 – Hang Power Clean (@ 70% 1RM Clean)
10 – Handstand Push Ups
30 – Double Unders

Rest 4 minutes then:

AMRAP – 4 Minutes

5 – Barbell Roll Outs
10 – Deadlifts

 

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130225 Monday February 25th

Good-Bad!-Bad!-Bad!

First picture shows correct starting position for the deadlift, chest up shoulders slightly ahead of the bar, bar close to the shin, a good lumbar curve, and a straight back.  Picture 2 shows an increased back angle too early in the lift causing the bar to travel around the knees.  Third picture shows a lack of midline stability causing the back to round.  Fourth picture shows the bar path too far away from the body.

DEADLIFT:    5 @ 65%, 5 @ 75%, 5+ @85%

Percentages are off of your 1 Rep Max or your Estimated 1 Rep Max.  If you don’t know your 1 Rep Max you can calculate it without actually maxing out a lift by using the following formula:

1RM = (Weight x Reps x .03) + Weight 

For example:
If you can deadlift 200 lbs for a maximum of 5 reps than your 1 rep max should be around 230 lbs.

(200 x 5 x .03) + 200 = 230 bs

3 ROUNDS FOR TIME:

400 – Meter Run
25 – GHD Sit Ups / Abmat Sit Ups
25 – GHD Back Extensions / Kettlebell Swings (53/35)

 

 

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130222 Friday February 22nd

 

That sucked!… What time tomorrow?

 

 

MEN

Complete as many reps as possible in 7 minutes following the rep scheme below:
90 pound Thruster, 3 reps
3 Pull-ups
90 pound Thruster, 6 reps
6 Pull-ups
90 pound Thruster, 9 reps
9 Pull-ups
90 pound Thruster, 12 reps
12 Pull-ups
90 pound Thruster, 15 reps
15 Pull-ups
90 pound Thruster, 18 reps
18 Pull-ups
90 pound Thruster, 21 reps
21 Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

 

WOMEN

Complete as many reps as possible in 7 minutes following the rep scheme below:
55 pound Thruster, 3 reps
3 Chin over bar Pull-ups
55 pound Thruster, 6 reps
6 Chin over bar Pull-ups
55 pound Thruster, 9 reps
9 Chin over bar Pull-ups
55 pound Thruster, 12 reps
12 Chin over bar Pull-ups
55 pound Thruster, 15 reps
15 Chin over bar Pull-ups
55 pound Thruster, 18 reps
18 Chin over bar Pull-ups
55 pound Thruster, 21 reps
21 Chin over bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Weight scaling will be allowed but you will loose 10% of your thruster reps for every 5 pounds you scale. 

Pull ups can be scaled with bands however the reps will be reduced as follows:

Purple – 10%
Red – 20%
Blue – 30%
Green – 40%
Black – 50%

 

 

 

 

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130221 Thursday February 21st

 

GOT PINK!?

 

WEIGHTED PULL UP 3-3-3-1-1-1

or

MAX REP PULL UPS 3 ROUNDS (3 minutes rest between rounds)

Scaling Guide** If you can do at least 10 strict unassisted pull ups then you should be doing Weighted Pull ups.  If you can only do 5-10 strict unassisted pull ups then you should be doing Max Rep Pull Ups without a band.  If you can’t do at least 5 strict unassisted pull ups then do Max Rep Assisted Pull Ups and use the least amount of assistance (smallest band) possible to keep the reps per round under 15.

 

Wod – FOR TIME – 10,9,8,7,6,5,4,3,2,1 REP ROUNDS OF:

Deadlift (@ 50% of 1RM)

Box Jump (24/20)

Toes To Bar

 

 

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130220 Wednesday February 20th

 

DJ at 13 months old!

 

OVERHEAD SQUAT 5-5-5-3-3-3

 

ROW 500 METERS FOR TIME (GO HARD! I WANT YOUR ABSOLUTE BEST 500 METER TIME)

 

WOD – EVERY MINUTE ON THE MINUTE FOR 10 MINUTES:

10 – Kettlebell Swings (53/35)
5 – Burpees

 

 

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130219 Tuesday February 19th

 

 And her name is Alex!

 

Strength WOD:       SHOULDER PRESS 3-3-3-1-1-1

Goal is to work up to moderate 1RM not an absolute 1RM. Increase the weight over each set until you think you think you are near your max and may miss the next rep if you go higher.  This should be a strict shoulder press with the weight moving consistently throughout the press. 

 

WOD:  7 ROUNDS FOR TIME:

7 – Shoulder to Overhead* (@ 80%-90% of todays Shoulder Press 1RM)
7 – Chest to Bar Pull Ups
7 – Lateral Bar Hop Burpees

*Shoulder to Overhead can be a press, push press, push jerk, or split jerk. Advanced athletes should be at 90% of 1RM shoulder press, while beginning, and intermediate athletes should be closer to 80%.

 

 

 

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130215 Friday February 15th

2012 CrossFit Open Workout #4 (Masters Scaling)

MEN

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 9′ target)
90 Double-unders
30 Muscle-ups

 

WOMEN

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10lbs to 9′ target)
90 Double-unders
30 Muscle-ups

 

 

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