WOD 03.31.09
Mar 31, 2009 Uncategorized
A blackout last Friday. The WOD must go on! Turn on the headlights and blast the car stereo.
“If you only do what you know you can do- you never do very much.” - Tom Krause
Warm up: 3 rounds of Row 250, Rest 30 sec
WOD:
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Cool down: Run/walk 400m
WOD 03.30.09
Mar 30, 2009 Uncategorized
“We will either find a way, or make one.” -Hannibal
Warm-up: 3 rounds of jump rope 50x, 20 pvc pass throughs
WOD:
“Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters Max rep Pull-ups
Cool down: 3 rounds of 20 sit-ups and 20 leg lifts
WOD 03.29.09
Mar 29, 2009 Uncategorized
When you come to the end of your rope, tie a knot and hang on. -Franklin D. Roosevelt
Warm up: At your pace, run/walk 200m, then do 3 rounds of 10 step-ups, 10 light dumbell presses, 10 squats.
WOD:
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
Cool down: run 200m
WOD 03.28.09
Mar 28, 2009 Uncategorized
“Doing your best means never stop trying.” – Unkown
Congratulations to Ros! She got her not 1, but 3 kipping pullups today!! She has made so much progress and now with that kip down you better watch out!
Main site rest day!
We will have a workout for everyone!
WOD 03.27.09
Mar 27, 2009 Uncategorized
“There are no shortcuts to life’s greatest achievements.” - Anonymous
Warm Up
500m Row, then;
12 PVC Passthroughs
30 pushups
30 Squats
WOD
10 rounds for time of:
10 Pull-ups
10 Ring dips
Cool Down
50 Group Medicine Ball Situps
WOD 03.26.09
Mar 26, 2009 Uncategorized
“Humans are made of flesh and blood, and a miracle fiber called courage.” -George Patton
Warm Up
5 Pullups
10 Pushups
20 Squats
x3
WOD
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Cool Down
50 Sit-Ups
Group Stretch
WOD 03.25.09
Mar 25, 2009 Uncategorized
“The more blood spilt in practice, the less spilt in battle” - Unknown
Warm Up
CFWU x 2
WOD
Front squat
3-3-3-3-3 reps
Cool Down
10 Knees to Elbows
20 Sit-Ups
30 second Planks
WOD 03.24.09
Mar 24, 2009 Uncategorized
“All mankind is divided into three classes: those that are immovable, those that are movable, and those that move.”-Benjamin Franklin
Warm Up
Row 500m
20 Group Squats
WOD
“Pulling Tommy V”
115 pound Thruster, 21 reps
Rope Pulldowns, 36 ascents
115 pound Thruster, 15 reps
Rope Pulldowns, 27 ascents
115 pound Thruster, 9 reps
Rope Pulldowns, 18 ascents
This WOD is meant to have a Rope Climb, but we subbed that for rope pulldowns. Woohoo!
Cool Down
Stretch
WOD 03.23.09
Mar 23, 2009 Uncategorized
“Courage is what it takes to stand up and speak; courage is also what it takes to sit down and listen. ” - Winston Churchill
Warm Up
- 200m Run
- 9 burpees
- 9 pullups
- Group Stretch
WOD
“Karen”
For time:
150 Wallball shots, 20 pound ball
Wow a HUNDRED and FIFTY Wallball shots.. can’t wait to see everyones faces when they walk in the gym.
Cool Down
- Planks
- Group Stretch
WOD 03.21.09
Mar 21, 2009 Uncategorized
Avoiding the phrase “I don’t have time…”, will soon help you to realize that you do have the time needed for just about anything you choose to accomplish in life. -Bo Bennett
Warm up
Good Mornings and Squats 12X5
Skill
Deadlift
WOD HQ
For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters
Cool Down
ABS
WOD 03.20.09
Mar 20, 2009 Uncategorized
“Ability may get you to the top, but it takes character to keep you there” – John Wooden
Main site rest day!
If you don’t want to take this rest day, you can:
A. Come in and do a WOD that you missed.
B. Do CrossFit Endurance wod
C. Come in and work on a skill.
WOD 03.19.09
Mar 19, 2009 Uncategorized
“Well done is better than well said. ” - Benjamin Franklin
Warm up:
run 400m and 50=Push ups
Skill:
Pull ups
WOD HQ:
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Cool Down:
Group Stretch
WOD 03.18.09
Mar 18, 2009 Uncategorized
There is no happiness except in the realization that we have accomplished something.
Henry Ford
Warm Up:
Group stretch
Skill:
Split Jerk
WOD HQ:
Split Jerk 1-1-1-1-1-1-1 reps
Cool Down:
10min Partner Planks
WOD 03.17.09
Mar 17, 2009 Uncategorized
Do not wait to strike till the iron is hot; but make it hot by striking.- William B. Sprague
WOD= HQ: “Murph“
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
WOD= Brand X:
Pack:
Half Murph
For time:
1/2 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run
Partition the pull-ups, push-ups, and squats as needed.
Puppies:
For Time:
1/2 mile Run
35 Pull-ups (or beginner pull ups)
70 Push-ups
120 Squats
1/2 mile Run
Partition the pull-ups, push-ups, and squats as needed.
Buttercups:
1/2 mile Run
25 Pull-ups (or beginner pull ups)
50 Push-ups
75 Squats
1/2 mile Run
Partition the pull-ups, push-ups, and squats as needed.
WOD 03.16.09
Mar 16, 2009 Uncategorized
“Happiness is not achieved by the conscious pursuit of happiness; it is generally the by-product of other activities.” – Aldous Huxley
Main site rest day!
If you don’t want to take this rest day, you can:
A. Come in and do a WOD that you missed.
B. Do CrossFit Endurance wod
C. Come in and work on a skill.
WOD 03.15.09
Mar 15, 2009 Uncategorized
“We are what we repeatedly do; excellence, then, is not an act but a habit.” - Aristotle
Warm Up
250 Jump Rope
5 Pullups
10 Lunges, Each leg
20 Situps
WOD
“J.T.”
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Substitute HSPU’s for incline pushups. Put your feet up on a plyo box, table, couch, whatever you can to get a steep angle for a pushup.
Cool Down
Partner Planks; Total of 5 minutes.
WOD 03.14.09
Mar 14, 2009 Uncategorized
“It’s not that I’m so smart , it’s just that I stay with problems longer .” - Albert Eintstein
Warm Up
400m Run
15 squats
10 pullups
—x2—
WOD
Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents
*Since we do not have a rope, towel pullups is the consensus best substitute. For more realism, alternate one hand high, one hand low on the towel. Have Fun!
Cool Down
30 Partner Med-Ball Situps
WOD 03.13.09
Mar 13, 2009 Uncategorized
“Nothing we achieve in the world is achieved alone. It is always achieved with others teaching us along the way.” -Lee J. Colan
Warm Up
1-2-3-4-5 reps of Thrusters (PVC Pipe or 45# Bar)
Squat Technique
30 Group Squats
WOD
Back Squat
3-3-3-3-3 reps
Cool Down
- 30 sec planks x 3
- end with 1 min. plank x 1
WOD 03.11.09
Mar 12, 2009 Uncategorized
“No day is so bad it can’t be fixed with a nap.” - Carrie Snow
Warm Up
500m Row
Group Stretch
WOD
Tabata!
32 intervals of 20 seconds of work followed by a 10 second rest
8 intervals of pushups
8 intervals of squats
8 intervals of Box Jumps
8 intervals of Kettle Bell Swings
Take a look back in the day! Everyone going for a run and Jen’s first WOD. Now after about 2 months of Crossfitting she has made HUGE improvements. Her squats are getting deeper everyday, she just finished a 5k WOD, and most of all she is trying harder than anyone. Great job Jen and keep it up!
WOD 03.11.09
Mar 12, 2009 Uncategorized
Warm-up:
10 burpees, jump-rope 100x
WOD:
Complete as many rounds as you can in thirty minutes of:
Five pull-ups
Five ring dips
15 Sit-ups
Cool down: 4×30 sec planks
WOD 03.10.09
Mar 10, 2009 Uncategorized
“What would life be if we had no courage to attempt anything?”- Vincent van Gogh
Warm Up
CrossFit Warm Up
30 Second Samson Stretch
12 Overhead Squats
12 Sit-Ups
12 Back Extension
12 Pullups
12 Dips
3 Rounds, Go at your own pace, this is to get your blood flowing and your body warm for the CrossFit Total!!
WOD
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Cool Down
50 Partner Med Ball Sit-ups
WOD 03.09.09
Mar 9, 2009 Uncategorized
“It a funny thing about life; if you refuse to accept anything but the best, you very often get it.” - W. Sommerset Morgan
Check out Dustin’s hands after getting his first kipping pullup! Woohoo! Get ready for many more to come. 03-06-09
Warm Up
250 Jump Rope
3 Broad Jumps
6 Burpees
WOD
Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge
Or
Complete as many rounds as you can in twenty minutes of:
5 Push-ups
10 Strict Pull-ups / Jumping Pullups
15 Steps, Walking Lunge
Cool Down
30 Knees 2 Elbows
WOD 03.08.09
Mar 8, 2009 Uncategorized
“It is not the mountain we conquer, but ourselves.” – Edmund Hillary (New Zealander mountain climber and Antarctic Explorer Famous for being first to succesfully climb Mount Everest b.1919)
CONGRATULATIONS TO ROS, JENN, LAUREN, DUSTIN & VINCE FOR CONQUERING THE 5K WOD!
Warm up: 3 rounds of 10 pull-ups, 15 sit-ups, 20 lunges
WOD: Main site rest day. Surprise WOD at CrossFit Proper.
Cool down: Run/walk 200m
WOD 03.07.09
Mar 7, 2009 Uncategorized
Success is often achieved by those who don’t know that failure is inevitable. -Coco Chanel
WOD
Run 5k
- First long distance run for most people! Woohoo!
- Take it nice and easy
- Jog at your own pace
- Control your breathing (No huffing and puffing)
- Walking isn’t the devil!
It doesn’t matter if you run,walk or crawl to the end. It doesn’t matter if it takes you 30 minutes or 3 hours. All we ask is that you finish and give it your all. You can do it.
W.O.D. 03.06.09
Mar 6, 2009 Uncategorized
“The
ultimate measure of a man is not where he stands in
moments of comfort, but where he stands at times of
challenge and controversy.” – Martin Luther King, Jr.
Warm UP:
Group Stretch
Skill:
Thruster
W.O.D:
“Jackie“
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Cool Down:
Group Stretch
WOD 03.05.09
Mar 5, 2009 Uncategorized
“Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great.” - Mark Twain
Warm Up
250m Row
25 Squat Cleans
25 PVC presses
WOD
Clean And Jerk
1-1-1-1-1-1-1
Sumo Squats? WTF?! Are these real squats? Check it out.
[youtube=http://www.youtube.com/watch?v=C4yQGxFJKw4&hl=en&fs=1]
WOD 03.03.09
Mar 3, 2009 Uncategorized
“Try and fail, but dont fail to try.” - Stephen Kaggwa
Check out Vince and Christian getting some!
Warm Up
400m Run
25 PVC pass through
Group Stretch
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.
OR
“Barb”
10 Pullups/Jumping Pullups
15 Pushups
20 Situps
25 Squats
Rest precisely a minute and 30 seconds each round
Cool Down
Around the World Core
Stretch
WOD 03.02.09
Mar 2, 2009 Uncategorized
Christian doing the max push jerk workout.
Warm up:
Jump rope 200x, then 5 rounds of 15 back extensions, 15 squats.
WOD:
Deadlift 1-1-1-1-1-1-1 reps
Cool down:
4 rounds of 10 Hanging knees to elbows
Mar 2, 2009 Uncategorized
Congrats to Dustin and Lauren, brother and sister team, for completing the fundamentals and graduating with a modified FGB!
Mar 2, 2009 Uncategorized
Congrats to Dustin and Lauren, brother and sister team, for completing the fundamentals and graduating with a modified FGB!
