WOD 01.30.09
Jan 30, 2009 Uncategorized
Warm-up: 3 rounds of: jump rope 100, 5 jumping pull-ups (during jump rope, work on jumping with one foot at a time to work on Pose running technique)
WOD:
“Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Cool down: group stretch
WOD 01.29.08
Jan 29, 2009 Uncategorized
never thought these would be functional for CrossFit?
CFP Tip: These DO work great for Pose running. CF Endurance uses DCs but, these have very little shoe at the sole so they work great as well. Also, try ‘em for lifting. They were great for cleans today! Lots of stability–as in, “relying-on-your-God-given-anatomy” instead of “$100-dollar-technical-shoes” type of stability.
Warm-up:
Run or row 400m, then 3 rounds of 10 ball cleans, 10 push-ups
WOD:
Elizabeth
21-15-9 reps of
135 cleans
Ring dips
Cool down: 400m jog
WOD 01.28.09
Jan 28, 2009 Uncategorized
Warm-up: 5 burpees, 10 pvc pipe thrusters, 20 box jumps-3 rounds.
WOD: Thrusters 1-1-1-1-1-1
Cool down: 4x planks
WOD for Tues Jan 27, 2009
Jan 27, 2009 Uncategorized
Main site rest day.
Since we took Sunday as rest day to watch little Vinnie at tourney, we’re doing Barbara today. See post for Sun Jan 25 below.
A constant reminder that there's always something to work on.
This is just too funny…[youtube=http://www.youtube.com/watch?v=Ahx9pne4GQU]
WOD for Mon January 26, 2009
Jan 26, 2009 Uncategorized
Warm-up: Row 500m at comfortable pace, Jump rope: work on getting 10-15 double-unders
WOD:
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Cool down: up dog/down dog to stretch abs and back
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Scaled WOD:
No GHD? Use stability ball or bench with feet hooked.
No GHD? Improvise!
WOD for Sun, Jan 25, 2009
Jan 25, 2009 Uncategorized
Warm-up: Row 250m, then 3 rounds of: 10 ring rows, 10 dips, 10 knees to elbows at a comfortable pace. If you would like to work on muscle-ups, you can sub 10 muscle-up progressions for the 10 rings rows/10 dips.
WOD: “Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Cool down: jog 400m
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Scaled WOD:
Sub pull-ups w/jumping pull-ups or ring rows. Do push-ups on knees.
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Our Sunday ritual:
Gettin' rid of the CrossFit cooties...there's nothing like good hygiene!
WOD for Saturday, Jan 24, 2009
Jan 25, 2009 Uncategorized
Warm-up: run/walk down Canyon Crest Rd. “heart attack” hill and back, 5 pull-ups, 5 wall-balls, run 400m
WOD: ”CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Cool down: group stretch
WOD for January 23, 2009
Jan 23, 2009 Uncategorized
Main site shows rest day, but for those who aren’t taking active rest today:
Warm-up: 100 jump-ropes, then 3 rounds of: 10 pull-ups, 10 dips, 10 squats, 20 sit-ups at a comfortable pace.
WOD: “FIVE-TEEN”
5 rounds or 20 minutes:
15 thrusters (scaled: use PVC pipe)
15 pull-ups (scaled: jumping pull-ups), for those working on bjj grip, do towel or belt pull-ups
15 box-jumps (scaled: step-ups)
Cool down: group stretch
Wondering what the inspiration was for “Five-Teen?” Ask Vince when you meet him 
WOD for Thur January 22, 2009
Jan 22, 2009 Uncategorized
Warm-up: 100 jump rope, 15 push-ups, 15 squats – 2 rounds
WOD:
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.
Cool down: planks
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Scaled WOD:
Use PVC pipe instead of barbell.
Break burpees down into 21 push-ups and 21 squats if you’ve never done ‘em before. If you have…sorry, no getting around the 21 burpees!
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You will soon notice that the CrossFit Proper formula is to follow the WOD on CrossFit.com as much as possible. It keeps us on our toes, always challenging us physically and mentally no matter if you just started CrossFit or have been doing it for years. We’ve found that departing from the formula by always giving clients what they can do or what they are used to (ie. push-ups, squats, jumping-pull ups, wallballs) leads to very boring workouts in the long-term and doesn’t bring about physical (and mental) change as quickly as following the CrossFit.com WODs. Besides, every WOD is scalable. That’s the point. Change it up to suit your capability or do 3 rounds instead of 5. Or, just work on your form for a particular element in the WOD that you’ve never done before. You’ll never make progress if you don’t take steps to even try. Coach Glassman is a very, very smart man, and we want to emulate him.
WOD for Wed January 21, 2009
Jan 21, 2009 Uncategorized
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
It's Official!
Jan 20, 2009 Uncategorized
Photo: Ros doing Grace on Jan 19, 2009. Good job, you killed it!
As of today, it’s official…Barack Obama is the 44th President of the United States of America, and we are now a CrossFit affiliate!
LET’S CELEBRATE WITH A HEROES WOD!
“Mr. Joshua”
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
