Monday 17 December

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75/55lbs (Reps)

Box Jump, 20" box (Reps)

Burpees (reps)

Double Unders (Reps)

This will be timed Fight Gone Bad Style.  In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from plus a one-minute break before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the single unders where 4 jumps= one point.

WeightLifting FRIDAY

Deadlift 

5-5-3-3-1-1

followed by 

EMOM 12 min -- Deadlift

2 reps @ Body Weight

Wednesday, 12 December

3 RFT of:

50 DUs

40 Sit-ups

30 Med ball cleans (20# / 14#)

20 Pull-ups

10 HSPUs

Cindy meets Grace

bring your pullup bands!

For time:

1/2/3/4/5/6/7/8/9/10 reps of:

Clean and jerk (M:155# / W:105#) – in between each set you must do 5 pull-ups/10 push-ups/15 squats

I copy/pasted this one directly from CF Bel Air--Thanks DON!!

Beat Navy!

Get your Goats!!!

Tabata

(20s on/ 10s off for 8 rounds)

Pullups

Jumping Lunges

Wall Climbs

Hollow Rocks

Wednesday 5 December

Run 800 m

1 Hang Power Snatch (will show you the scale options tmrw) (105/75)

1 Overhead Squat

2 Hang Pwr Snatch

2 OHS

3 HPS

3 OHS...(continue until 9/9)

Run 800 m

FIRST WOD of the Month!!

16 minute clock:

Partner 1: 1 minute SDHP (75/55)

Partner 2: 1 minute plank hold

*at the end of each minute partners rotate*

*each partner is at each station for 8 minutes*

Last WOD of the MONTH!!!

21-18-15-12-9-6-3

Begin each round with a 62 room length bear crawl (out and back)

Medicine Ball Clean

Medicine Ball Situps

Double Unders

Box Jumps (24/20)(20/12)

This is a modified 62 room versionof the Hero WOD Carse.    I am going to put a 25 minute CAP on this one because of our time constraints.  I hope this encourages you to really beat the clock!!  

Wednesday 28 November 2012

A little birdie told me it was Joni's birthday tomorrow!!  Here is a special WOD I wrote just for her, and you can all be thinking of her while you are in pain.  :) 

Happy Birthday Joni!!

11 Pullups

28 Thrusters (95/65)

80 Walking Lunges

32 Pushups

80 Walking Lunges

28 Thrusters

11 Pullups

Tuesday Training

For anyone who is going to the gym on their own tomorrow--here is an example of what I have been doing, and what I will be doing tomorrow.  

5 rounds 

800m sprint

2 minutes rest between each 

followed by

5 rounds

20 GHDs (or 25 abmat situps)

10 strict pushups

Monday, 26 November 2012

With 60% of your 1RM

21 Deadlift

Run 800 m

15 Deadlift

50 double unders

9 Deadlift

30 burpees

I know, we have been hitting the burpees hard--because of the room restrictions.  :(

See you in the morning!

Friday November 23rd

Americans give thanks for all the blessings they already have.  

The next day they plan to rush out, push one another out of the way, and then stand in line for hours to amass more worthless trinkets.

I love being American, but some of our "traditions" can be somewhat disappointing.

Let's just go to the gym and get stronger.

“Party with the Girls”

Men - 95# Women - 65#

Kelly - 400 m Run - 30 Box Jumps

Angie – 20 Pullups – 20 Pushups – 20 Situps – 20 Squats

Nancy – 400m Run, 21 OHS

Helen – 400 m Run – 21 Swings (55/35) – 12 Pullups

Fran – 21 Thrusters – 21 Pullups

Diane – 21 Deadlifts 21 HSPU

Annie - 50 Double Unders - 50 Situps

Karen - 30 Wall Ball Shots

I have to figure out what to sub for deadlifts....

bring your ropes, abmats, towels, and HEARTS!!

Pre-Feast Pain Fest

”The Chief”

Max rounds in 3 min of:

3 Power cleans (135# / 95#)

6 Push-ups

9 Squats

Rest 1 minute

Repeat 5 cycles

no equip version: 
max rounds in 3 min

3 med ball cleans or pullups

6 pushups

9 squats

rest one minute

5 cycles

Turkey Week WOD 1

For Time:

10 Rounds for Time:

1 Squat Clean

2 Front Squats

3 Thrusters

4 Push Press (or Jerk)

5 Over the Bar Burpees

Rx-(95/65) 

Friday's WOD

Blame Hurricane Sandy for this unpredictability...

got this one from Adam at B&G, its a good one, and no need for much technique coaching.

5 Rounds for Time:

10 Toes to Bar (scale: knees to elbows)

15 Hand-release Pushups

20 KBS (scale: shoulder high KBS)

Stairway to Heaven :)

Wednesday 14 November, 2012

20 minutes:

start with a 1-mile run

followed by 

AMRAP

5 burpees

10 pushups

15 wall balls

At-Home WOD

Here is Thursday's at-home WOD:

AMRAP 20

5 Burpees

10 walking lunges

15 situps

enjoy!

Monday Madness

I am totally Psyched about this WOD!!  

The “CFT” metcon: 

5 min AMRAP of:

10 Back Squats (115/75)

10 Deadlifts (115/75)

10 Strict Press (115/75)

Rest 3 minutes.  Go down in loads by 10/5 lbs for the next AMRAP

5 min AMRAP of:

10 Back Squats (105/65)

10 Deadlifts (105/65)

10 Strict Press (105/65)

Rest 3 minutes.  Go down in loads by 10/5 lbs for the next AMRAP

5 min AMRAP of:

10 Back Squats (95/55)

10 Deadlifts (95/55)

10 Strict Press (95/55)

Can't believe its NOVEMBER!

WOD inspiration from Adam and Matt at B&G, thanks guys!

WOD:

AMRAP 21

21 x thrusters (25 lbs. dumb bells - scale as needed based on ability and equipment available)

21 x pullups

21 x overhead squats (black weighted bar - heaviest you can do)

Run Gym Loop the crazy way:  up the stairs, down the hall BACKWARD, down the stairs, down the hall BACKWARD

:)  

SEE YOU TOMORROW!

Wednesday Weightlifting

Grace

30 Clean and Jerks for Time (135/95)

:)

Monday Chipper

30 Minute Cap:

100 Double Unders

90 OH Walking Lunges

80 situps (bring abmats!)

70 KBS

60 Box Jumps

50 Goblet Squats

40 Burpees

30 KB High Pull

20 HSPU

10 Turkish Get Ups

Friday, 19 October 2012

Meet in Hayes Gym, wear hard soled shoes and pants/gloves if you want!

AMRAP 17

Bear Crawl-length of gym-out
Burpee Broad Jump- length of the gym-back

1 rope climb

17 Oct 2012

Tabata 

(20 sec work/ 10 sec rest, for four rounds)

air squats

pushups

jumping lunges

grasshoppers

followed by:

3 rounds of 30 double unders (skill work!)

Monday 15 Oct

Stairway to Heaven

21 Thrusters (95/65)

21 Pullups

Stairway to Heaven

15 Thrusters

15 Pullups

Stairway to Heaven

9 Thrusters

9 Pullups

Wednesday, 10 Oct

We are one month away from our West Point WOD for Warriors competition.  It's important that we familiarize ourselves with the WOD, find out our weak points...so we can be fully prepared to dominate on November 9th. 

Here is the WOD

As Many Rounds as Possible in 15 minutes:  

ADVANCED INTERMEDIATE BEGINNER
11 Ground to Overhead (95/65) Push Press (65/45) PVC Thrusters
11 Bar Facing Burpees Bar Facing Burpees Burpees
12 20/16# Wall Ball (10') Med Ball Squats Air Squats
22 Double Unders DU or sub 3-1 singles Jumping Jacks
7 Hand Stand Push-ups Elevated Pushups (on med ball) Pushups
 

11/11/12 signifies this year's Veteran's Day, the day set aside by Congress to "celebrate the service of our Nation's veterans", the 22 double unders and 7 Handstand Pushups represent the 22.7 living veterans we aim to serve. 

Be prepared to get smoked!!  See you There!

Friday--Bring Your Ropes

Warm Up: 

Regular mobility/stretching in the hallway, then

30 Double Unders (sub 4 to1)

20 wall-ball situps with a partner

Deadlift

5-5-5-5

followed by

12 min AMRAP

3 wall climbs

6 dead-hang pullups

9 Jumping Lunges (Left-Right =1)

Wednesday 3 Oct 2012

For time:

Stairway to Heaven

21 Push Ups

21 SDHP (85/55)

10 Burpees (Rest 2 min)

Stairway to Heaven

15 Push Ups

15 SDHP

10 Burpees (Rest 2 min)

Stairway to Heaven

9 Push Ups

9 SDHP

10 Burpees

Hello Old Friend.

We have done this one before.  But, because October is here, and because it is one of my favorites, I think its high time we visit it again.  Please watch the video so you can get in your mind the sequence of movements.  


WOD:

5 Rounds

Bear Complex

7 sets of the following sequence

-power clean

-front squat

-push press

-back squat

-push press

Perform 7xs w/o stopping=1round

rest between rounds. 

Warm up with a naked bar to see how it feels (this is not counted as a rep for the wod this is just a warm up round) then judge weight from there. Go Heavy!

Men will go up 10# each round women will go up 5# each round working toward your heaviest @ round 5.

Friday 28 September.

Last WOD of the Month.  Can you Believe that!?

I have come up with a new one, and you are going to be my guinea pigs.  :)  

Wall Ball Hell Part Deux

3 Rounds for Time:

12 Med Ball V-ups

15 Med Ball Push Ups

18 Med Ball Clean and Press
21 MB Overhead Walking Lunges

See you in the morning!!

Wednesday Weightlifting

I got this WOD from Black and Gold--they did this one on Monday, and it looked wonderfully horrible.  :)  

Besides, we need to get back to weight training...ease off these sexy metcons--

WOD:

Front squat ladder:

For each round you have 1 minute to complete 3 reps.  Once complete with the 3 reps you use the remainder of the minute to rest and change weights.  Your performance terminates once you are unable to complete all 3 reps prior to the minute ending.  The bar starts from the ground.

Men start at 65 lbs., women at 45 lbs, and increase the load by 10 pounds each round.

after completion, REST a few minutes and then do the cash-out if you have time and motivation:

Push press ladder:

Start with 65/45 as above, follow the same procedures, but do push press instead of front squats.

Monday 24 September

In teams of 2 complete

2 Rounds:

As many reps in 2 minutes:

Kettlebell Swings

As many in 2 minutes:

Abmat Situps

As many reps in 2 minutes:

Thruster (95# / 65#)

As many reps in 2 minutes:

Med Ball Cleans

As many in 2 minutes:

Burpees

The team with the highest number of reps WINS!

This will be performed in round robin fashion--one team per station.  

Friday 21 Sept WOD

For time:

Max reps Pushups

2 x deadlift (275/165)

50 x air squat

4 x deadlift

40 x air squat

6 x deadlift

30 x air squat

8 x deadlift

20 x air squat

10 x deadlift

10 x air squat

Max reps Pushups

Wednesday PainFest

“Danny”

Complete as many rounds in 20 minutes as you can of:

24 inch Box Jump, 30 reps

115 pound Push Press, 20 reps

30 Pull-ups

should be fun.

Friday Fury

3 Rounds for time:

400m Run

25 Burpees (we will do gym loop inside Arvin)

followed by AMRAP 12

10 pushups

15 Wall Balls

20 Double Unders

Late Post--but for the Records

Sorry for the late post, I got behind last night.  Great WOD today, and I think we pinpointed a few areas that we can each work on, whether it is depth/Range of Motion on a movement, fear of the barbell (or lack of confidence in your strength), or issues with mechanics of the jerk.  Either way, I was proud of all of you!

Here was/is the WOD:

Tabata Mountain Climbers

followed by 

AMRAP 13

(135/85#)

3 Power Cleans

1 Push Jerk

9 Back Squats

Monday Sep. 10th WOD

5 RFT

5 Front Squats (155/115)

15 Burpee Box Jumps

Friday 7 September WOD

I wanted to do a major chipper this week but it turned out that Wed's WOD was plenty chippy.  It's time to get back to some strength!!

Eat protein tonight.

AMRAP 16

8 Deadlift (255/155)

16 Pull-Ups (bring your bands!!)

24 OH Walking Lunges (45/25 plate)

See you bright and early!

Wednesday, 5 Sept 2012

21-15-9-9-15-21

Thrusters (95/65)

Hand-Release Push-ups

Wall Ball Sit ups

No-gym WOD Wednesday

This one should not be too long for those of you who can't stay long.  And if you don't feel like going in to the gym, you can totally do this at home!  

I have been wanting to do this one for a while.

Burpee Ladder

Burpee Ladder (with a lateral jump)

Minute 1: complete one burpee (with a LATERAL jump over a cone)

Minute 2: complete 2 burpees w/ lateral jumps

Minute 3: complete 3 burpees w/ lateral jumps

- continue in this fashion until you are no longer able to compete the requsite number of burpees in that minute

- when cut-off, rest one minute, then...

800m run for time.

Score is total number of burpees + time for run 

Post your time to comments!  

Monday, 27 August

3 Rounds for Time:

50 Air Squats

40 Sit ups

30 Box Jumps 

20 Pullups

10 Hang Power Cleans (135/95)

Fast Friday

30-20-10-20-30

Sumo Deadlift High-Pull (75/45)

Wall Ball 

*EMOM 5 Burpees*

*20 minute cap*

Time to get back on Track!

"Ricky"

AMRAP in 20 min of:

10 Pull-ups

5 Deadlifts (155/105)

8 Push Press (135/95)

U.S. Army Sergeant William “Ricky” Rudd, 27, of Madisonville, Kentucky, assigned to the 3rd Battalion, 75th Ranger Regiment, based in Fort Benning, Georgia, died on October 5, 2008, from wounds suffered from enemy small arms fire while on a combat patrol in Mosul, Iraq. He is survived by his father William, stepmother Barbara Rudd, step brother Josh, mother Pamela Lam, and sister Elizabeth.

20 July WOD

AMRAP 20

20 Thrusters (95/65)

20 Burpees

July 19th WOD

Strength. 

8-5-5-3-3-1 Deadlift

followed by

EMOM 10 (every minute on the minute for 10 minutes)

7 Shoulder Press (95/65)

Monday 16 July No Gym WOD

3 RFT

25 Mountain Climbers** (left-right = one) 

25 Abmat Situps

25 Double Unders

rest 2 min

THEN

AMRAP 12 

5 pullups

10 pushups

15 Burpees

**foot must come up to your hand to count as full ROM

Saturday 14 July WOD

AMRAP 20

95/65 (one bar for entire WOD)

10 Deadlift 

8 Hang Power Clean

6 Front Squat

4 Push Press

I remember this one being intense, and it is!  My forearms are toast!

Post your results...

July 12 WOD

This was a revisit from one we did back in the winter.  I got it from the Fort Hood CrossFit affiliate, and it seemed worse this time than it did the first two times I have done it.  

Did anyone improve?  Unfortunately I did not record my results, so I can't determine my results.  Boo.

"Deus Ex Machina"

2 RFT:

400 m run

30 Wall Ball (20/14)

15 Pull Ups

400 m run

30 Box Jumps (24/20)

15 KBS (1.5/1 pd)

Two Quick WODs

I hate to post two WODs on the same post, but I have gotten a little behind.  Here is what I have done the last few days:

25 Handstand Push ups

50 Situps

100 Double Unders

400m run

100 squats

50 KBS (1.5/1 pood)

25 Dips

Then for strength, the next day:

3-3-3-3-3 Backsquat

followed by AMRAP 7

10 Back Squat (95/65)

10 OH Walking Lunges (45/25)

July 5

7 muscle ups **

21 thrusters (75/50)

Muscle up sub:  3 pullups 3 ring dips.  They must be done in that sequence: 7 rounds of  3 and 3....not 21 pull ups/21 dips.  

Happy Independence Day!

3-3-3-3

push press or front squat (pick your poison!)

followed by 

AMRAP 10:

10 jumping lunges

10 overhead squats

10 abmat situps

New month, new resolve!

It's July...I am excited to work a lot harder on my strength this month, and focus a little less on the "sexy met-cons."  I have not been spending much time in the last month going heavy, because its HARD, and because I tend to prefer the feel of longer/lighter WODs...but the truth is, that building your strength through weightlifing proffers improvements across all 10 fitness domains, ultimately making the met con WODs more successful!!  

With that said, I still did a met con today, HA.  I guess the idea was to hit all the movements I intend to improve upon individually.  Here is what I came up with.  

FOR TIME:

3 rounds (45/65):

10 Shoulder Press 

10 Overhead Squat

-then-

3 rounds (55/75):

10 Push Press

10 Snatch 

-then-

3 rounds (75/95):

10  Push Jerk

10 Front Squat

Its almost the end of June!

No excuses not to be doing my WODs, people!!  

50 DU (1 to 1 tucks, 4 to 1 singles)

10 Burpees

40 DU

10 Burpees

30 DU

10 Burpees

20 DU

10 Burpees

10 DU

10 Burpees

THEN...

ten minutes of handstand skill work....

work on the progressions: baby elephant/inchworm holds, piked handstands, regular handstand holds (against the wall), wall climbs, free handstands, handstand walks...

get back to being comfortable going upside down!!  Gymnastics is one of the three methods of CrossFit and is unrivaled in its ability to alter your physique, give you confidence in your strength, and practicing in this area will work on your coordination/agility/balance/accuracy/flexibility.  Have FUN!!!  

Summer is here!!

I guess because of the whimsical schedule we are all on, I have not been quite regular with my posts...I am trying to maintain a 3x/wk post but I have not been exactly reliable!!  

As for me, this past week I have been deadlifting, cleaning (the barbell), working on my gymnastics skills (l-sits, hollow rocks, and handstands) and walking a lot.  

Today I had the bug to get in a good metcon... so here is what I did.  Nothing earth shattering at all...but hit the spot for the high-intensity that I have been missing...

4 Rounds for time:

Run the hill (400m)

25 situps

20 pushups

15 pullups

Friday Sprint Day

Find a decent 200m hill, or measure it out on your street...

Sprint 400m

25 squats

25 pushups

Sprint 800m

50 squats

50 situps

50 pushups

Sprint 400m

25 squats

25 pushups

Wednesday Couplet

AMRAP 15

7 OHS (95/65)

14 KBS (1.5/1 pood)

The stairway to hell...

We did another no-equipment WOD this morning, and it was killer.  We did it with partners, but it can be easily adapted to do on your own.  Just find a hill or some stairs and get ready to work!

We ran the ramp/stairs from the the South Dock river courts all the way up to Cullum Hall...

Partner A: run to Cullum while partner B does as many burpees as possible (when partner A gets back, switch...i.e. partner B runs while partner A does burpees)

Partner A: run to Cullum while partner B does as many pullups/dips as possible (pullup to failure, then dips to failure, continue to alternate...when 1st runner gets back, teammates switch)

Partner A: run to Cullum while partner B does as many pushups/situps as possible. (pushup to failure, then situps to failure...continue to alternate.  When runner gets back, teammates switch)

Partner-teams keep a running count of all reps completed throughout the WOD.  Team with best time-for-rounds percentage wins.

hello gym equipment!!

After a little equipment hiatus due to the onset of summer and houseguests, I decided it was high time to get back in my gym get back together with the barbell, and see where I am at.  

I jotted this WOD down at the pond this afternoon, and it turned out to be ruthless...

4 rounds for time:

25 box jumps (24/20)

20 KBS (1.5/1 pd)

15 Thrusters (105/75)

Partner no-gym WOD by Elizabeth!

Team WOD:

30 pull ups, partner holds plank position

30 Squats, partner holds the bottom of the squat

30 Abmat Situps, partner holds a v-up

30 lunges, partner holds the bottom of the front squat

30 Burpees, partner holds the pushup position

See you tomorrow!

Time to get better with your rope!

AMRAP 15

30 double unders (1-1 tuck jumps/4 to 1 singles)

20 situps

10 ring pushups

a no-gym chipper

1 minute of each exercise for 3 rounds:

pushups

flutter kicks

burpees

jumping lunges

grasshoppers

air squats

sit ups

supermans

dips (on a box or chair)

plank

1 minute rest

Annie

Another great no-gym WOD that happens to be a benchmark!!

50-40-30-20-10

Double unders (sub 4 to 1 singles)

Sit Ups

150 Pushups for Time

150 Pushups for time. 

Push until you cannot maintain form, then rest by running 400 meters before continuing to execute pushups with proper form. Repeat the run as necessary.

This is a great way to improve your pushup capacity!!

Make sure your form is spotless.

No Gym WOD

10 Handstand Pushups (sub elevated/piked pushups)

25 Burpees

20 Pullups

20 Burpees

40 Pushups

15 Burpees

80 Sit Ups

10 Burpees

160 Air Squats

5 Burpees

If you don't have a pullup bar, improvise.  Use a towel to do a "ring row" style movement over a banister or something sturdy.  For situps, make sure your knees fall open to either side, so you are recruiting your entire abdominals, and make sure every squat goes below parallel.  If you don't have a med ball to squat to, find something that is about 18" and squat to that.  

Post your results!

Leigh

Friday 1, June 2012

The HORRIBLE 100.

Complete the following for time:

25 Deadlifts (m - 215# / w - 175#)

25 Squat clean (m - 125# / w - 85#)

25 Thruster (m - 75# / w - 55#)

25 Overhead squat (m - 45# / w - 35#)

You will use one bar for the entire workout, stripping weights for each movement. The rx'd men's 45# bar will loaded in the following order to start the workout: 15# plates, then add 25# plates, and then add 45# plates. The rx'd women's will be 35# bar loaded in the following order: 10# plates, then add 15# plates, and then add 45# plates.

Scale as required...Make sure you use proper form!  Keep that midline stable, and press the knees out!  

Shoot for this to be between a 10 - 20 minute WOD.

Thursday, 31 May WOD

Wall Balls, it's been a while....  Time to bring you back!!

4 rounds for time:

Run 400 m

20 Wall Balls (20/14)

15 Box Jumps (24/20)

10 Toes to Bar

Have fun people!!  Post your results!

Tuesday 29 May

I am excited about today's main site WOD.  I think its going to be a shredder...short but really intense, and it's about time to work the front squats again.  

Do this one on your own, in your home gym, or you can come over here and knock it out if you want.  I should be around.  

21-15-9

Front Squat 95/75

Burpees 

Pull Ups

Dont forget:  high elbows and push those knees out!

Friday, 25 May Group WOD

3 Rounds for Time:

50 Overhead Walking Lunges (45/25)

40 Wall Ball Sit Ups

30 Back Extensions

20 Hollow Rocks

Can't wait to see you all in the morning!  Heather will be there so I am pretty excited!!!  

Wednesday, 23 May Group WOD

Compare your results from 27 January and see if you have improved!!  Bring your Pull-Up Bands too!

"Cindy"

AMRAP 20

5 Pullups 

10 Pushups

15 Air Squats

Don't be fooled.  If you attack this WOD with full intensity, it is a smoker.

See you in the morning!

Monday, 21 May Group WOD

Bring your ropes tomorrow!!

Meet at the regular time, and we will go over the C& J technique with PVC before we execute the workout.  

10-9-8-7-6-5-4-3-2-1

Clean and Jerk (155/105)

30 Double Unders (4 to 1 sub, or 1-1 tuck jumps)