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


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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

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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