Bench Press 1-10-1-20-1-30 repsPost total load (add up all six barbell loads) "Who was that pointy eared guy" "I don't know but I like him." On Friday, New Years Day, @ noon we will have a Free WOD open to the public. Burn the Turkey format 10,000 reps group effort. We would love to see you there.
Wednesday, December 30, 2009
Tuesday, December 29, 2009
Monday, December 28, 2009
Sunday, December 27, 2009
21-15-9 reps of: 225 pound Deadlift Handstand push-ups
We will be having a Free WOD open to the public on New Years Day @ noon. It will be a team event and all ability levels and ages, 6+, will be able to participate.
great blog from an amazing young woman.http://sageolylifting.blogspot.com/2009/12/ohs-where-youll-make-your-chedda.html
Saturday, December 26, 2009
Friday, December 25, 2009
Thursday, December 24, 2009
Wednesday, December 23, 2009
Tuesday, December 22, 2009
Monday, December 21, 2009
Sunday, December 20, 2009
Saturday, December 19, 2009
Friday, December 18, 2009
Thursday, December 17, 2009
Wednesday, December 16, 2009
So yesterday practicing all the inverted work on the rings was fun, I think each of you improved quite a bit during class, keep trying these during your warm-up or after class and you'll find that you will get consistently better at them.
Complete as many rounds as you can in twenty minutes of: Row 500 meters 25 Turkish Get-ups with a 60-pound dumbbell
Post rounds and fractions of rounds completed to comments.
Tuesday, December 15, 2009
Monday, December 14, 2009
Sunday, December 13, 2009
Complete three rounds for time of: Run 800m 155 pound Power cleans, 21 reps
Post time to comments.
I've been taking it easy for the last 5/6 days, something cramped up in my back doing the back extensions two weeks and it's taken quite a bit of time on the foam roller to make it relax. As a somewhat well, older athlete, taking time to recover is important, but getting myself not workout can go against the grain. This isn't a good time of year for me not to be exercising, it is too easy to slide back into old bad eating habits and to start feeling the pull of the slothful life on the couch.
Lucky for me I have all of you to inspire me to eat right and keep moving. This week I'll get back to my lifting schedule and scale/modify the WODs to be easy on my back. There's another WOD with back extensions coming up this week, so I'll sub in something else.
That's one of the parts of CrossFit that I love, that I can find substitutions for exercises that currently don't work for me yet I can still get a great workout even if it's not exactly as written.
Friday, December 11, 2009
Thursday, December 10, 2009
Wednesday, December 9, 2009
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weight
Set up three bars and storm through for time.
Linda is affectionately known as -Three Bars of Death-, so I thought I'd balance that with a cute cat picture, this is Chloe, the latest addition to our household.
Tuesday, December 8, 2009
Monday, December 7, 2009
Sunday, December 6, 2009
Complete three rounds for time of: 40 pound Dumbbell snatch, 21 reps, right arm 21 L Pull-ups 40 pound Dumbbell snatch, 21 reps, left arm 21 L Pull-ups
Post time to comments.
These are squat not power snatches.
OK maybe it's not that heavy but CrossFit still rocks!
Saturday, December 5, 2009
Thursday, December 3, 2009
Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Tomorrow, Saturday, 9:00am WOD: This is free and open to the public.
We will be doing the Lumberjack memorial WOD in honor of the victims, survivors and heroes of the Fort Hood tragedy. You may participate as an individual or as a team. Scaling will be allowed as usual.
20 Deadlifts (275lbs) /Run 400m
20 KB swings (2pood) /Run 400m
20 Overhead Squats (115lbs) /Run 400m
20 Burpees /Run 400m
20 Pullups (Chest to Bar) /Run 400m
20 Box jumps (24) /Run 400m
20 DB Squat Cleans (45lbs each) /Run 400m
If you would like to make a donation to the memorial fund for families this is the link.http://www.cflumberjack.org/?p=24
Wednesday, December 2, 2009
Complete as many rounds as possible 20 minutes of: 15 Double-unders 15 GHD Sit-ups 15 Back extensions
Post rounds completed to comments.
This is Hack, he's an ultra runner, and is really looking forward to telemark season this year, after 400m of lunges tonight he might not be looking forward to the morning though. :)
I have a friend Paul who started Crossfit, one night his wife was looking at the Mainsite, CrossFit.com, workout with him. She's a triathlete and has worked out much of her life, yet she was totally intimidated by what she was reading. Her reaction to the posted workout was "I could never do that". I'm here to tell you that you can do it, she can do it.
The posted workouts are designed to be really tough to "crush the Elite athlete" What the mainsite doesn't do well is show just how accessible CrossFit is for the average or indeed the extremely deconditioned. One of the true beauties of CrossFit is just how malleable it is. We give two, three and often four scalings, but what does that mean?
Take today's workout; GHD sit-ups are extremely strenuous, high volume is not recommend for beginners even very fit beginners, so
The first scaling has you switch to regular sit ups instead. Still the same time domain, 20 minutes of work, still the same number of reps per round.
The second scaling has you drop to a total workout time of 15 minutes but you only do 10 of each exercise each round, this allows less muscular fatigue with each exercise and keeps you moving, but for less total time.
If you cannot do double unders (two rotations of the rope for every jump) that is scaled also, you might do tuck jumps or plain jump rope,
If you cannot jump rope we might have you do box jumps or step ups.
As you become more fit, stronger, and learn how to do the workouts most effectively you gradually progress and do more and more difficult scaling, we're not talking weeks here, we could be talking months or years. You have your life ahead of you, there is not a huge rush. CrossFit is conditioning for life.