WOD Tuesday 01 Feb 2011

2010 CrossFit games chanp Grahm Holmberg does today's WOD

5/3/1Bench
A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift


Conditioning
5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerk


loading is 75% of your one rep max power clean


Post loads and times to comments

WOD Monday 21 January 2011

5/3/1Squat
A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift


Conditioning
5 rounds for time
Advanced: 20 squats, M135lbs, F85lbs
                   handstand walk 20 yards
Intermediate: 20 squats, M115lbs, F65lbs
                       Handstand wall run or piked handstand wall run, 20 reps
Beginner: 20 squats, M95, F45lbs
                 Piked handstand push ups, 10 reps

WOD Saturday 29 January 2011

Squat Clean
3/3/3/3/3/3/3

Post loads to comments

5/3/1Press
A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift


Conditioning
Max rounds in ten minutes of
5 thrusters
15 pull ups

Males use 95, 115 or 135lb thrusters
Ladies use 45, 65 or 85 lb thrusters

Beginners can do jumping pull ups if needed. Maybe we can take some extra curricular time to work on our kipping pull ups eh? That's right, I'm talking to you

WOD Thursday 27 January 2011

I have already posted this vid before but it is still the best video I have seen on how to get through the transition of a muscle up

5/3/1Deadlift
A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift


Conditioning
3 rounds for time
Advanced:12 muscle ups
                  75 Squats
Intermediate: 30 pull ups
                      30 dips
                      50 squats
Beginner: 25 jumping pull ups
                 25 push ups
                50 squats

WOD Tuesday 25 January 2011

We all love to work our strengths but how many of us actively work to improve upon the areas where we are lacking?

Got any weaknesses?
We all do. every one of us has weak links in our chain that holds us back but we never seem to want to take time to work on them.

You should make skill work a part of your warm up every day!

If you are weak at running than you run for five to ten minutes in your warm up. If you are weak at double unders, then you practice double unders every day in your warm up. Every day I put skill work into my warm up. I do 5 minutes of cardio drills like sprints rows or double unders, then I do skill work such as gymnastics Olympic lifts or power lifts. I don't go heavy or particularly intense at this time I use this time as an opportunity to work movement and re-enforce good habits. That way when these moves come up in the WOD I am more comfortable with them.

Step up people, we have to take responsibility for our own weaknesses and work on them every day.

5/3/1Bench
A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift


Conditioning
3 rounds for time of
Run 800m
Rest two minutes

5/3/1Squat
A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift


Conditioning
3 rounds for time
10 Deadlifts @ 80% of your current working one rep max
50 double unders

WOD Saturday 22 January 2011

For time:
21 L-pull-ups
20 One legged squats, alternating legs
18 L-pull-ups
16 One legged squats, alternating legs
15 L-pull-ups
12 One legged squats, alternating legs
12 L-pull-ups
8 One legged squats, alternating legs

5/3/1Press
 A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift


Snatch 
3/3/3/3/3

Conditioning
Advanced: 200 double unders
Intermediate: 150 double unders
Beginner:100 Double unders 

No you can not do 600 skips instead, Do your double unders and get it over with 

WOD Thursday 20 January 2011

5/3/1 Deadlift
 A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift


Conditioning
5 Rounds for time
Run 400m
20 burpees
5 weighted pull ups

Post times and loads for pull ups to comments. If you can't yet do weighted pull ups, do strict. If you can't yet do strict do negatives.

WOD Tuesday 18 January 2011

5/3/1 Bench
 A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift




Conditioning
Advanced: 30 Muscle ups for time
Intermediate: 100 Pull ups
                      100 dips
Beginner: 50 Horizontal rows
                 50 Bench dips

WOD Monday 17 January 2010

5/3/1 Squat
 A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift




Conditioning
Max rounds in 4 minutes of
Advanced: 20 pull ups
                  30 push ups
                  40 sit ups
                  50 squats
Intermediate: 10 pull ups
                      20 push ups
                      30 sit ups
                      40 squats
Beginner:  5 pull ups
                  15 push ups
                  20 sit ups
                  25 squats
After 4 minutes of work rest 2 minutes and repeat for a total of 3 intervals 

Beginner can sub pull ups for horizontal rows and push ups can be from knees

Lets have a Saturday skills day

Take today to work on some high skill movements.

Anything you feel like you need to practice. Go fairly easy today, it's about developing skills without the ticking of the clock. Slow things down, concentrate on form.

Put together a WOD at the end of you like but keep it short, intense and not to heavy.

WOD Friday 14 January 2011

5/3/1Press
 A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift



 Conditioning From CrossFit.com
5 Rounds for time:
20 GHD sit ups
5 Push jerk


Post time and weight for push jerk to the comments.

WOD Thursday 13 January 2010

Early morning post today. The power was out last night

5/3/1Deadlift
 A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift


Conditioning
Max rounds in 15 minutes
5 Thruster
5 pullup

Males: Thruster 135, 95, 65lbs
            Pull up 40 or 20lbs or just bodyweight strict

Females: Thruster 85, 65 or 45lbs
                Pull up, 30, 15 or srick

If you can not yet do strict pull ups do horizontal rows

5/3/1Bench
 A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift



conditioning
21-15-9 reps for time:
Advanced: Sumo Deadlift high pull, M95/F65
                   Ring dip
Intermediate: SDHP, M75/F55
                       Dip
Beginner: SDHP, M55/F45
                 Bench Dip

WOD Monday 10 January 2010

5/3/1Squat
 A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift


Weighted Pull up
1/1/1/1/1/1




1000m row for time

WOD Saturday 08 January 2011

5 rounds for time of
Advanced/Intermediate:10 Wall climbs
                                       10 Toes to bar
                                       20 Box jumps, M24"/F20" box

Beginner: 5 kick to handstand
                 7 knees to elbows/hanging knee raise
                 10 box jumps, M16"/F12"box

A good video with an explanation of how to do wall climbs can be found here: Quicktime
                                                                                                                               Windows media player

WOD Friday 07 January 2011

5/3/1Press
 A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift




Conditioning
5 rounds for time of:
6 snatch at 75% one rep max
7 burpee pull ups
10 Kb/Db swings M70lb, 55lb or 35lb
                            F40lb, 30lb or 20lb

WOD Thursday 05 January 2011

5/3/1Deadlift
 A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift


Conditioning
21-15-9 reps for time of:
Power clean, 65% one rep max
Handstand push up

WOD Tuesday 04 January 2011

5/3/1Bench
 A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift

Front Squat
3/3/3/3/3

WOD Monday 03 January 2011

5/3/1Squat
 A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift

 
Conditioning
3 rounds for time of:
Advanced: Run 400 meters
                  30 Overhead squats
                  21 Pull-ups
Advanced: M75lb Overhead squats, F45lbs
Intermediate: M55lbs, F35lbs
Beginner: M35lbs, F20lbs

Beginners can also do jumping pull ups, advanced and intermediate athletes can suck it up and do your damn pull ups