WOD Tuesday 29 February 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

Then...

Hang power Snatch
5/5/5

Then...

Advanced: 30 Muscle ups for time
Intermediate: 30 Muscle up rows
Beginner: 20 muscle up rows (or 20 horizontal rows if you can not yet do a MU row/  do not  have rings)

WOD Monday 28 February 2011

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
5 Rounds for time
7 Sumo Deadlift High Pull
7 Overhead Squats

Advanced: M135/F85
Intermediate: M95/F65
Beginner: M65/F45

Do you classify as a beginner? Well, if you have been following my workouts since I first began posting them than no you are no longer a beginner. Pony up folks, it's supposed to hurt

WOD Saturday 26 Februaty 2011

 Here are some Tabata Squats for ya

Tabata This!
Pull ups 
Push ups
Sit ups
Squats

In a Tabata you perform 20 seconds of work followed by 10 seconds of rest for eight work intervals before moving on to the next exercise. In Todays workout each exercise is done for as many reps as possible during each 20 second work interval. Tally up your total reps for each exercise and post for each.
 

Friday February 25, 2011

5/3/1 Press
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



Max Rounds in 10 minutes of:
5 Snatch Grip high pull @ 80% you one rep max snatch.
10 ring dips
15 pull ups


*Beginners can scale ring dips w/ regular dips or bench dips if needed. For those with out rings, 3 regular dips  = 1 ring dip.

WOD Thursday 24 February 2011

Buddy Lee teaches the double under. Pay attention!

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

Then....

Pull up
3 x max reps
can be strict, kipping or weighted, just record which version and how you did. Rest as needed between sets

Then....

Double unders
Complete as many as possible in 4 minutes. Only count legitimate double unders. Not failed attempts. NOT 3 singles

WOD Tuesday 22 February 2011

We place our hands during a front squat the same as if we are receiving a clean. We never cross our hands in front.

 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
5 rounds for time:
3 power cleans
5 front squat
7 L-pull ups


Loading is 85% of your one rep max power clean. If needed, scale your pull ups to the most advanced variation of the pull up that you can do

2009 CrossFit Games champion lunging with a 45 pound plate overhead

 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
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.

Beginners can scale by holding a 35 or 25 pound plate overhead

Saturday February19 2011

"Annie"
 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

This is from the crossfit main site.   Joey will be home soon to post the WODS. 
If you are not feeling ANNIE, pick a favorite WOD to do and share with us what your picked and the out come.
Go kill it!



Always remember  to stretch those well used muscles.

Feb 17 2011

5/3/1 Press
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


"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

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


Crossfit " FRAN"
21-15-9
Thrusters
Pull-ups


Loading for males : 95, 75 and 55 lbs
Loading for Females : 65, 55 and 45 lbs

Tuesday Feb 15, 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


WOD:
"Helen"
3x for time:
Run 400m
21 dumbell swigs
12 pull ups

Males:55lbs
Females: 35lbs

If you are a beginner Males  can use 35lbs and Female can use 20lbs . THIS IS ONLY IF YOU ARE A ABSOLUTE BEGINNER, training for less then six  months.

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
 
 From the crossfit main site:

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Increase the load each round. Rest as necessary between rounds.

Saturday Feb 11 2011

GYMNASTIC skills

Complete the following holds for time

Handstand pushup hold
Chin over the bar hold
L sit hold
and
Squat hold

Hold each for as long as possible, then spend 15-20 minutes practicing your skills.
Then spend 20 minutes working on your flexibility.

Friday Feb 11 2011

5/3/1 Press
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


WOD
Max rounds in 7 min of:
Handstand push-ups
Back Squats

Male: Advanced 135lbs, Intermediate 115lbs, Beginner 75lbs
Females: Advanced 95lbs, Intermediate 75lbs, Beginner 55lbs

As many reps as possible in 7 minutes.
Divide it any amount you want. Each handstand is two points, each squat is one.   The bar must be taken from the floor.

Tuesday Feb 8 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


WOD
"Captain Intensity"
Row as far as possible in 4 min.
Then you have 5 minutes to set a 1RM front squat.

Your score is distance in meters , plus your heaviest lift in pounds.

Thursday Feb 10 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


WOD
"Captain Intensity"
Row as far as possible in 4 min.
Then you have 5 minutes to set a 1RM front squat.

Your score is distance in meters , plus your heaviest lift in pounds.

Tuesday Feb 8 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




Joey is on course rigtht now,  it's Meg here. I will be posting for him for the net 2 weeks.  Bare with me. :)


Conditioning
150 wall ball for time.

The weight it up to you.


Remember to make it a 10' point on the wall.  Good Luck!

That was tons Of fun!

I had the time of my life at the throwdown on Saturday.  The results aren't up yet but I know I did very well, especially for it being my first competition. Actually, it was my first time ever having the opportunity to work out at all with so many like minded people. Very inspiring! I spent the last two days recovering and I'd do it all again tomorrow if I could.


WOD Monday 07 February 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 "superbeast"
3 rounds for time
30 double unders
20 chest to bar pull ups
10 burpees


This was the first part of the first workout from the throwdown. If you are feeling adventurous you can finish with:
10 Deadlifts M315/F205
10 Clean and Jerk M185/F125


If you need to scale the pull ups do regular pull ups or jumping chest to bar pull ups. If you want to do the entire workout you can scale the deadlifts and clean and jerks as needed.

My time was 14:32 as Rx'd

WOD Saturday 05 February 2011

Well today is the big day. I have been waiting three years for the opportunity to test myself against the best CrossFit athletes in the country and this is my chance.

Greg Amundsen the original firebreather does today's WOD at CrossFit HQ

WOD
100 burpee pull ups for time.
If you are advanced then you will set the bar up one foot above your max standing reach

WOD Friday 04 February 2011

Crossfit.com's original badass chick Nicole Caroll doing some overhead squats

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



Overhead Squat
1-1-1-1-1-1-1


Conditioning
2 rounds for time:
Row 500m
Rest as needed between rounds

WOD Thursday 03 February 2011

This weekend I am going to be competing in the CrossFit SubZero Intergalactic Throw Down. If you are in the area, please come out and give me your support. I would really love to show up with an entourage of my own. Doors open at 8:30am on Saturday.
 
 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
For time:
Deadlift, 21 reps
400 meter Run
Deadlift, 18 reps
400 meter Run
Deadlift, 15 reps
400 meter Run
Deadlift, 12 reps
400 meter Run

Deadlift load is 60% of you true one rep max or 80% of your working one rep max