The day began GREAT seeing Syd showing up for the WOD! Then Bertagnolski had to open his mouth...
Needless to say he disagreed with the strength lift (DL) of the day that EVERYONE was going to do. He performed Saturday's WOD (due to not being here Saturday)...And left without leaving his time...
Warm-Up ~ Jump Rope Singles for 90 sec. / 20 Sit Ups to Pike / Double Unders for 90 sec. / 20 Sit Ups to Pancake / 4-5 Skin the Cats / Scorpion Stretch / 15 Swings / 15 Knees to Elbows
DEADLIFT
1 x 8 @ 75%
2 x 4 @ 80%
2 x 2 @ 85%
1 x 2 for 2RM
Britt ~ 300 x 2
Feidt ~ 305 x 2
Syd ~ 415 x 2
tb ~ 345 x 2
Hansen ~ 405 x 2
Fiegel ~ 415 x 2
Bender ~ 415 x 2
Reeder ~ 405 x 1.5 (no lockout)
Biba ~ 275 x 2
What would life be if we had no courage to attempt ANYthing?
Monday, January 31, 2011
Saturday, January 29, 2011
The Day After...
Doreen's Suprise 50th Party was a blast... The two no-shows from Friday were "in-the-house" for Saturday's WOD...Everyone else must have been Karioked Out...
Sweet Caroline was a blast!
Warm-Up: Tabata ~ White Bar Snatches + 10 Min of Handstand & HSPU practice (get to Hollow Position)
50 Box Jumps (20")
5 Rope Walks (Tarzan Shuffle)
50 Swings (55#)
50 Abmat Sit Ups
50 DB Hang Power Cleans (40#)
300 Running-In-Place Jump Ropes (every step counts)
50 Back Extensions
Britt ~ 22:06
Hansen ~ 21:10
tb ~ 21:45
Let's get signed up for the STAIR RUN people!
Sweet Caroline was a blast!
Warm-Up: Tabata ~ White Bar Snatches + 10 Min of Handstand & HSPU practice (get to Hollow Position)
50 Box Jumps (20")
5 Rope Walks (Tarzan Shuffle)
50 Swings (55#)
50 Abmat Sit Ups
50 DB Hang Power Cleans (40#)
300 Running-In-Place Jump Ropes (every step counts)
50 Back Extensions
Britt ~ 22:06
Hansen ~ 21:10
tb ~ 21:45
Let's get signed up for the STAIR RUN people!
Friday, January 28, 2011
Taken From...
Thanks to Gymnastics WOD & The Shop for todays ideas/contributions...
We continue to take, take, take from a bunch of Great Crossfit Sites...There are many GREAT sites out there...Finding those you like and taking/modifying them to fit your needs and wants is great...We have been following CFJAX for quite a while and there is a differnece when you follow a someone elses programing...There are days we do not want to do the selected WOD...and we change. There is a danger in this idea. When you program your own training, or choose to select your own WOD from time-to-time your weakness tends to remain your weakness... When/IF you follow someone elses programing...ALL YOUR WORK TENDS TO GET BETTER!
Warm Up: 800m Run, 10 Min of Work on Tuck, Straddle & Pike to Handstand/Headstand, 2 Min each side of Mobility Work on Shoulders (ball or band)
FULL FRONTAL (The Shop)
15-6-9
Front Squat (135#)
Push Press/Jerk (135#) (reps are 5-2-3 for these)
Box Jumps (30")
Dips
* Really work hard not to have broken sets...Work to transition quickly
Front Squat & PP/J should be same weight
Finisher = Tabata ~ Plank Walk
El Tigre ~ 6:19
Feidt ~ 7:48
tb ~ 5:53
Reeder ~ 6:00
Bender ~ 7:16
Biba ~ 7:17 (115#)
We continue to take, take, take from a bunch of Great Crossfit Sites...There are many GREAT sites out there...Finding those you like and taking/modifying them to fit your needs and wants is great...We have been following CFJAX for quite a while and there is a differnece when you follow a someone elses programing...There are days we do not want to do the selected WOD...and we change. There is a danger in this idea. When you program your own training, or choose to select your own WOD from time-to-time your weakness tends to remain your weakness... When/IF you follow someone elses programing...ALL YOUR WORK TENDS TO GET BETTER!
Warm Up: 800m Run, 10 Min of Work on Tuck, Straddle & Pike to Handstand/Headstand, 2 Min each side of Mobility Work on Shoulders (ball or band)
FULL FRONTAL (The Shop)
15-6-9
Front Squat (135#)
Push Press/Jerk (135#) (reps are 5-2-3 for these)
Box Jumps (30")
Dips
* Really work hard not to have broken sets...Work to transition quickly
Front Squat & PP/J should be same weight
Finisher = Tabata ~ Plank Walk
El Tigre ~ 6:19
Feidt ~ 7:48
tb ~ 5:53
Reeder ~ 6:00
Bender ~ 7:16
Biba ~ 7:17 (115#)
Thursday, January 27, 2011
First Event of 2011
The Milwaukee Lung Climb is coming up March 19th. Tara has started an event on facebook and we have it under one of our pages here.
Sign up by going online at http://www.lungusa.org/pledge-events/wi/milwaukee-climb/ and click on "Join a Team" from menu on left (ANYthing Once) or by calling 262-703-4200
We can raise money too if you are interested. But instead...if we all just brought $20 on the day of the event...add 'em up to to be our team donation..
This is 47 floors = 94 flights = 1,034 steps- starts early Saturday morning and should be a great time!
Bring a Friend!
I am going to try really hard to bring- The Penguin aka MF!
Sign up by going online at http://www.lungusa.org/pledge-events/wi/milwaukee-climb/ and click on "Join a Team" from menu on left (ANYthing Once) or by calling 262-703-4200
We can raise money too if you are interested. But instead...if we all just brought $20 on the day of the event...add 'em up to to be our team donation..
This is 47 floors = 94 flights = 1,034 steps- starts early Saturday morning and should be a great time!
Bring a Friend!
I am going to try really hard to bring- The Penguin aka MF!
Wednesday, January 26, 2011
Finding Our Way...
Uh-Oh... Nothing posted @ CFJAX... What to do...What to do...
Look to others that CFJAX endorses...
Warm-Up:
75 Jumping Jax,10 GHD Hip Extensions, 10 GHD Sit Ups, 10 Rolling Pistols, 10 Box Jumps, 10 Dips
5 Minutes with Mobility Ball(Pain Ball)...Work the Shoulder & Upper Back
UP/DOWN (taken from The Shop)
30, 25, 20, 15, 10 ~ Burpees
10, 8, 6, 4, 2 ~ Deadlift (225#)
5, 4, 3, 2, 1 ~ Handstand Push Ups
(looks like 30 Burpees, 10 DL, 5 HSPU, 25 Burpees, 8 DL, 4 HSPU, etc)
El Tigre ~ 14:05 (Mod HSPU)
Britt ~ 14:34
Feidt ~ 16:44 (Mod HSPU)
tb ~ 15:23
Hansen ~ 13:42
Fiegel ~ 15:34
Reeder ~ 18:56 (Mod HSPU)
Bender ~ 19:32 (Mod HSPU)
Biba ~ 15:12 (185# / Mod HSPU)
Look to others that CFJAX endorses...
Warm-Up:
75 Jumping Jax,10 GHD Hip Extensions, 10 GHD Sit Ups, 10 Rolling Pistols, 10 Box Jumps, 10 Dips
5 Minutes with Mobility Ball(Pain Ball)...Work the Shoulder & Upper Back
UP/DOWN (taken from The Shop)
30, 25, 20, 15, 10 ~ Burpees
10, 8, 6, 4, 2 ~ Deadlift (225#)
5, 4, 3, 2, 1 ~ Handstand Push Ups
(looks like 30 Burpees, 10 DL, 5 HSPU, 25 Burpees, 8 DL, 4 HSPU, etc)
El Tigre ~ 14:05 (Mod HSPU)
Britt ~ 14:34
Feidt ~ 16:44 (Mod HSPU)
tb ~ 15:23
Hansen ~ 13:42
Fiegel ~ 15:34
Reeder ~ 18:56 (Mod HSPU)
Bender ~ 19:32 (Mod HSPU)
Biba ~ 15:12 (185# / Mod HSPU)
Monday, January 24, 2011
New Weak...
We have been following CFJAX for some time now...We will continue to do so...Their programing is the best! All I really add is a warm-up...
Hope we can use this blog for more than WOD's... I am just not much of a day-to-day typer/thinker in the blogger sort of way... IF you are and want to be an administrator, let me know and I will get you on...
Warm-Up ~ Jump Rope ~ 15 Rt Leg Singles / 15 Lft Leg Singles / 15 Singles / 15 Running in Place / 15 D/U...Then 5 Curtis P's (Power Clean, Lunge Rt Leg, Lunge Lft Leg, Push Press) @ 45#...Shoulder Stretch ONE Minute each arm...Scorpion Stretch ONE minute each side
NO STRINGS ATTACHED (CFJAX)
400m Run
30 DL (135#), 30 C2B Pull Ups, 30 Swings (70#)
800m Run
20 Squat Cleans (135#), 20 Burpees, 20 Swings (70#)
1 Mile Run
10 G2O (135#), 10 HSPU, 10 Swings (70#)
El' Tigre' ~ 35:30
Britt ~ 33:15 (115#)
Feidt ~ 38:57 (115#)
tb ~ 42:16
Hansen ~ 41:49 (w/ 10# Vest)
Fiegel ~ 47:34
Bender ~ 47:34
Reeder ~
Hope we can use this blog for more than WOD's... I am just not much of a day-to-day typer/thinker in the blogger sort of way... IF you are and want to be an administrator, let me know and I will get you on...
Warm-Up ~ Jump Rope ~ 15 Rt Leg Singles / 15 Lft Leg Singles / 15 Singles / 15 Running in Place / 15 D/U...Then 5 Curtis P's (Power Clean, Lunge Rt Leg, Lunge Lft Leg, Push Press) @ 45#...Shoulder Stretch ONE Minute each arm...Scorpion Stretch ONE minute each side
NO STRINGS ATTACHED (CFJAX)
400m Run
30 DL (135#), 30 C2B Pull Ups, 30 Swings (70#)
800m Run
20 Squat Cleans (135#), 20 Burpees, 20 Swings (70#)
1 Mile Run
10 G2O (135#), 10 HSPU, 10 Swings (70#)
El' Tigre' ~ 35:30
Britt ~ 33:15 (115#)
Feidt ~ 38:57 (115#)
tb ~ 42:16
Hansen ~ 41:49 (w/ 10# Vest)
Fiegel ~ 47:34
Bender ~ 47:34
Reeder ~
Friday, January 21, 2011
IN SERVICE
Warm-Up ~
Crossfit 9 Fundamentals (Back Squat, Front Squat, Overhead Squat, Shoulder Press, Push Press, Push Jerk, Deadlift, Sumo DL High Pull & Med Ball Clean) x 6 each w/ PVC or 45# bar
10 Fwd Roll
10 Bkwd Roll
10 Fwd Roll Tuck-Up 2 Handstand
10!
10-1 of the Following for Time:
Wall Ball
Burpees w/ Med Ball
Pull Ups w/ Med Ball
100' Lungewalk w/ Med Ball
*taken from Sin City Crossfit
El Tigre' ~ 28:12
Hepp ~ 34:22
Hansen ~ 34:28
Feidt ~ 35:47
tb ~ 36:06
Crossfit 9 Fundamentals (Back Squat, Front Squat, Overhead Squat, Shoulder Press, Push Press, Push Jerk, Deadlift, Sumo DL High Pull & Med Ball Clean) x 6 each w/ PVC or 45# bar
10 Fwd Roll
10 Bkwd Roll
10 Fwd Roll Tuck-Up 2 Handstand
10!
10-1 of the Following for Time:
Wall Ball
Burpees w/ Med Ball
Pull Ups w/ Med Ball
100' Lungewalk w/ Med Ball
*taken from Sin City Crossfit
El Tigre' ~ 28:12
Hepp ~ 34:22
Hansen ~ 34:28
Feidt ~ 35:47
tb ~ 36:06
Thursday, January 20, 2011
End of Semester
Today marks the end of the First Semester...Time just flyes by!
Warm Up:
Jump Rope (30s Left Leg Singles, 30s Right Leg Singles, 30s Double Leg Singles)
4 Rnds ~
5 Push Ups w/ Hand Release
5 Air Squats
5 Pass Thrus
5 Backward Roll to Candlestick with Hands Down
2 Min Each Shoulder(Arm) ~ Mobility w/ Band on Rack
Wilmington (CFJAX 1/20/11)
AMRAP in 12 Min:
5 Pull Ups
20 D/U
1-?* Squat Clean (135#)
* perform same number of reps as the round you are on (i.e. Rnd #1=1, #2=2, #3=3, etc)
Great Burnner and CFJAX had some times up already so it gave us great goals to shoot for!
El Tigre' ~ 8 Rnds
Britt ~ 7 Rnds + 4 Squat Cleans
tb ~ 8 Rnds + 5 Pull Ups
Hansen ~ 7 Rnds
Fiegel ~ 7 Rnds
Bender ~ 5 Rnds + 5 Pull Ups
Reeder ~ 6 Rnds + 5 Pull Ups
Warm Up:
Jump Rope (30s Left Leg Singles, 30s Right Leg Singles, 30s Double Leg Singles)
4 Rnds ~
5 Push Ups w/ Hand Release
5 Air Squats
5 Pass Thrus
5 Backward Roll to Candlestick with Hands Down
2 Min Each Shoulder(Arm) ~ Mobility w/ Band on Rack
Wilmington (CFJAX 1/20/11)
AMRAP in 12 Min:
5 Pull Ups
20 D/U
1-?* Squat Clean (135#)
* perform same number of reps as the round you are on (i.e. Rnd #1=1, #2=2, #3=3, etc)
Great Burnner and CFJAX had some times up already so it gave us great goals to shoot for!
El Tigre' ~ 8 Rnds
Britt ~ 7 Rnds + 4 Squat Cleans
tb ~ 8 Rnds + 5 Pull Ups
Hansen ~ 7 Rnds
Fiegel ~ 7 Rnds
Bender ~ 5 Rnds + 5 Pull Ups
Reeder ~ 6 Rnds + 5 Pull Ups
Wednesday, January 19, 2011
Dirty Snatch
Clean up your Dirty Snatch... Watch some great snatch form on youtube...
Concentrate/Work on form for a while...
Warm Up:
1 min. Double Jumps (2 jumps for every turn of rope...like when you were a kid)
30 sec. Single Jumps
30 sec. Left Foot Jumps
30 sec. Right Foot Jumps
30 sec. Running in Place
25 Air Squat
2 x 5 Burgener Warm-Up (Wt. Bar & 45#)
3 x 3 Front Levers*
3 x 3 Back Levers*
*we could only to tucks...
EMOM for 6 Minutes:
Perform 2 Snatches
then...
3 Rnds for Time
50 D/U
30 Wall Balls
El Tigre' ~ 145# / 7:17
Britt ~ 115# / 8:30
Feidt ~ 100# / 2 Rnds
tb ~ 135# / 7:34
Hansen ~ 100# / 12:41
Fiegel ~ 145# / 10:10
Reeder ~ 135# / 12:38
Bender ~ 135# / 14:28
Biba ~ 85# / 11:56
Concentrate/Work on form for a while...
Warm Up:
1 min. Double Jumps (2 jumps for every turn of rope...like when you were a kid)
30 sec. Single Jumps
30 sec. Left Foot Jumps
30 sec. Right Foot Jumps
30 sec. Running in Place
25 Air Squat
2 x 5 Burgener Warm-Up (Wt. Bar & 45#)
3 x 3 Front Levers*
3 x 3 Back Levers*
*we could only to tucks...
EMOM for 6 Minutes:
Perform 2 Snatches
then...
3 Rnds for Time
50 D/U
30 Wall Balls
El Tigre' ~ 145# / 7:17
Britt ~ 115# / 8:30
Feidt ~ 100# / 2 Rnds
tb ~ 135# / 7:34
Hansen ~ 100# / 12:41
Fiegel ~ 145# / 10:10
Reeder ~ 135# / 12:38
Bender ~ 135# / 14:28
Biba ~ 85# / 11:56
Tuesday, January 18, 2011
QUICK Strength
2 Rnds ~ 150m Run, 150m Backward Run, 150m Jump Rope Run
20 OHS w/ White Bar
20 Pass Thrus
Hip Mobility (Sidewinder, Lunge & Pigeon)
2-4 x 3-5 Shoulder Press
Shoulder Press
7 x 1 for 1 Rep Max...
Start with 80% of max and attempt new max around set #5...
After...
2 Minutes Each of
Splits
Rt Leg Forward Splits
Lft Leg Forward Splits
Pancake Splits
1 Minute of Bridge Hold*
Put feet up on something to modify the bridge hold
Thanks to...
CFJAX & GYMNASTICS WOD
Britt ~ 125, 130 w/ touch of help
Feidt ~ 155#
tb ~ 170#
Hansen ~ 140#
Reeder ~ 145#
Bender ~ 155#
20 OHS w/ White Bar
20 Pass Thrus
Hip Mobility (Sidewinder, Lunge & Pigeon)
2-4 x 3-5 Shoulder Press
Shoulder Press
7 x 1 for 1 Rep Max...
Start with 80% of max and attempt new max around set #5...
After...
2 Minutes Each of
Splits
Rt Leg Forward Splits
Lft Leg Forward Splits
Pancake Splits
1 Minute of Bridge Hold*
Put feet up on something to modify the bridge hold
Thanks to...
CFJAX & GYMNASTICS WOD
Britt ~ 125, 130 w/ touch of help
Feidt ~ 155#
tb ~ 170#
Hansen ~ 140#
Reeder ~ 145#
Bender ~ 155#
Monday, January 17, 2011
Try Again...
Warm Up ~ 400m Run / 5 Min Work on Forward Rolls & Backward Rolls
Get hands to ground by ears on backward roll...tuck chin...
Fight Gone Bad
3 Rnds Total w/1 Min @ each station for total Reps
Wall Ball
Sumo Deadlift High Pull (75# / 45#)
Box Jumps (24" / 20")
Push Press (75# / 45#)
Burpees (row for calories if you have Rower)
1 Min Rest
Rapids AM Crew ~
El Tigre' (6-2/205) ~ 103/85/78 = 266
Britt (6-0/155) ~ 102/76/74 = 252
Feidt (6-0/210) ~ 86/69/64 = 219
tb (5-10/190) ~ 99/93/83 = 275
Hansen* (5-11/170) ~ 72/85/77 = 234
Fiegl* (6-2/212) ~ 120/105/97 = 322
Reeder* (6-1/210) ~ 95/85/79 = 259
Bender* (6-1/240) ~ 80/65/68 = 213
This weekend is ANYthing Once Snowshoe Weekend! Rhinelander Saturday AM... I will have details soon... I deleted the instructions from my bro... Waiting for them to be resent!
tb's Plan ~
Going up to Rhinelander on Friday night
Snoeshoeing SAT AM 10 or 11am ... Lunch/Refueling with friends... All finished by 2-3pm...
Driving back to Rapids Sat afternoon...
Get hands to ground by ears on backward roll...tuck chin...
Fight Gone Bad
3 Rnds Total w/1 Min @ each station for total Reps
Wall Ball
Sumo Deadlift High Pull (75# / 45#)
Box Jumps (24" / 20")
Push Press (75# / 45#)
Burpees (row for calories if you have Rower)
1 Min Rest
Rapids AM Crew ~
El Tigre' (6-2/205) ~ 103/85/78 = 266
Britt (6-0/155) ~ 102/76/74 = 252
Feidt (6-0/210) ~ 86/69/64 = 219
tb (5-10/190) ~ 99/93/83 = 275
Hansen* (5-11/170) ~ 72/85/77 = 234
Fiegl* (6-2/212) ~ 120/105/97 = 322
Reeder* (6-1/210) ~ 95/85/79 = 259
Bender* (6-1/240) ~ 80/65/68 = 213
This weekend is ANYthing Once Snowshoe Weekend! Rhinelander Saturday AM... I will have details soon... I deleted the instructions from my bro... Waiting for them to be resent!
tb's Plan ~
Going up to Rhinelander on Friday night
Snoeshoeing SAT AM 10 or 11am ... Lunch/Refueling with friends... All finished by 2-3pm...
Driving back to Rapids Sat afternoon...
Friday, January 14, 2011
Sorry...No Posts
Sorry there have been no posts... We have been following CFJAX for the daily WOD's and I feel that posting them is just copying someone else...
I will get better at posting our times, we can chart progress, check times, etc
Also, there will be some INFO coming on the Jan. 22 Snowshoe Day in Rhinelander...I will post Sat or Sunday, but it is a GO for those interested!!!
I will get better at posting our times, we can chart progress, check times, etc
Also, there will be some INFO coming on the Jan. 22 Snowshoe Day in Rhinelander...I will post Sat or Sunday, but it is a GO for those interested!!!
Monday, January 10, 2011
Work Week...
Warm-Up ~ Easy Jog for 300-400m / 3 Rounds of 9 Push Ups, 9 Pass Thrus / Burgener Warm-Up x 5 (45#)
Jelly Bean (as always...taken from CFJAX)
40 Double Unders
30 Box Jumps (24"/2-")
20 Thrusters (75#/45#)
10 Burpees
Finish with the Gymnastics WOD from 1/9
60s Handstand Hold (against wall if you cannot hold free...which most if us cannot[only Britt])
60s Hollow Hold
45s Handstand Hold
45s Hollow Hold
30s Handstand Hold
30s Hollow Hold
15s Handstand Hold
15s Hollow Hold
*15s to switch b/t holds...
Great WOD...11 people working out, giving everything they had. Everyone had a different difficulty, but the common theme was MORE AIR!!! Keep breathing and feeling like you were not going to pass out was the means of survival...getting reps when you could see was nice...Chasing Bertagnolski is tough! He is an animal!
Jelly Bean (as always...taken from CFJAX)
40 Double Unders
30 Box Jumps (24"/2-")
20 Thrusters (75#/45#)
10 Burpees
Finish with the Gymnastics WOD from 1/9
60s Handstand Hold (against wall if you cannot hold free...which most if us cannot[only Britt])
60s Hollow Hold
45s Handstand Hold
45s Hollow Hold
30s Handstand Hold
30s Hollow Hold
15s Handstand Hold
15s Hollow Hold
*15s to switch b/t holds...
Great WOD...11 people working out, giving everything they had. Everyone had a different difficulty, but the common theme was MORE AIR!!! Keep breathing and feeling like you were not going to pass out was the means of survival...getting reps when you could see was nice...Chasing Bertagnolski is tough! He is an animal!
Sunday, January 9, 2011
Sunday Catch-Up
Got to talking with some great people last night that I haven't seen in a long while and they had such awesome experiences to tell me about- Vermont's Covered Bridge Half Marathon, San Diego's Rock n Roll Half, my cousin has been trying out crossfit a bit and she REALLY likes it, ran her first half this past fall... so I was telling them about us, our group, how there are things we may want to do and all you need sometimes is a few people to do it with you to make the experience that much better! I told them about posting what you are doing for workouts, pr's, first handstand push up, and incorporating new things, like the gymnastics workouts- Katy said she is loving the handstand into a forward roll!!- OR finding something you feel passionate about doing; road races, tris, run for a cure and letting others know.. they loved it!
I thought a bit about how much gets going on in everyone's lives and how proximity plays a role on how much you really get to be with others... Sue lives in northwestern Wisconsin and Bre is heading to Sicily but what we all share is that desire to try new things and be active when we think about the 'bucketlist' we write up for ourselves.. Sue said a Mud/Warrior Run was on her 'bucketlist'- thought that was pretty neat!
Wanted to take the opportunity on a SUNDAY post since most of you are watching the Packer game to remind you to hopefully, find and make the time to let others know what you're up to, if you're liking the workouts being posted, if you have signed up for the climb or a run make sure you are commenting so we can give you a 'highfive', and if you find other activities that you JUST HAVE TO TRY- let us all know!!
Have a happy and healthy week!
I thought a bit about how much gets going on in everyone's lives and how proximity plays a role on how much you really get to be with others... Sue lives in northwestern Wisconsin and Bre is heading to Sicily but what we all share is that desire to try new things and be active when we think about the 'bucketlist' we write up for ourselves.. Sue said a Mud/Warrior Run was on her 'bucketlist'- thought that was pretty neat!
Wanted to take the opportunity on a SUNDAY post since most of you are watching the Packer game to remind you to hopefully, find and make the time to let others know what you're up to, if you're liking the workouts being posted, if you have signed up for the climb or a run make sure you are commenting so we can give you a 'highfive', and if you find other activities that you JUST HAVE TO TRY- let us all know!!
Have a happy and healthy week!
Saturday, January 8, 2011
Stop, Drop & Roll
Warm-Up:
Work on Right & Left Shoulder Roll
5-10 Shoulder Rolls each from Standing
5 Shoulder Rolls from hopping into them
3 Shoulder Rolls Jumping from 1.5-2' Height
3 Shoulder Rolls Jumping from 3-4' Height
BRENTON
5 Rounds for Time:
100' Bearcrawl
100' Broad Jump*
* perform 3 Burpees after every 5 Broad Jump
If you have a 20# vest, wear it...
El Tigre' = 14:45
Britt = 13:20
tb = 14:47
Hansen = 14:43
all with 20# vests...
Work on Right & Left Shoulder Roll
5-10 Shoulder Rolls each from Standing
5 Shoulder Rolls from hopping into them
3 Shoulder Rolls Jumping from 1.5-2' Height
3 Shoulder Rolls Jumping from 3-4' Height
BRENTON
5 Rounds for Time:
100' Bearcrawl
100' Broad Jump*
* perform 3 Burpees after every 5 Broad Jump
If you have a 20# vest, wear it...
El Tigre' = 14:45
Britt = 13:20
tb = 14:47
Hansen = 14:43
all with 20# vests...
Friday, January 7, 2011
Friday Fun Day!!!
Warm-Up: 2 Min Single Jump Ropes, 2 Min Double Under Work, 2 Rnds 10 Pull Ups w/ feet on Bar (more "Row Ups" than Pull Ups/touch chest to bar), 10 Good Mornings (25# plate), 10 Pistols (alt. legs / 5 each)
3 x 5 Candlestick to Front Lever (1 Leg or Tuck variation) [90sec b/t rounds]
RANKEL*
AMRAP in 20 min:
6 Deadlift (225#)
7 Burpee Pull Ups
10 Swings (70#)
200m Run (1 lap on outside of fieldhouse)
* New HERO WOD @ Crossfit HQ
3 x 5 Candlestick to Front Lever (1 Leg or Tuck variation) [90sec b/t rounds]
RANKEL*
AMRAP in 20 min:
6 Deadlift (225#)
7 Burpee Pull Ups
10 Swings (70#)
200m Run (1 lap on outside of fieldhouse)
* New HERO WOD @ Crossfit HQ
Thursday, January 6, 2011
Just for Val...
2 Rounds of:
5 Deadhang Pull Ups
5 Push Ups (hands off @ bottom)
5 Air Squats (GREAT FORM)
Sampson Stretch (Lunge with hands to sky)
10 Pass Thrus
1 Lap (130m) Barefoot Run
Then...
2 Minutes each leg Stretching
TABATA ~ Box Jumps
(record height and total jumps)
25+ Min of YOGA
(sub = 1-2 Mile Run)
Perfect day after Fran WOD...Worked out all of the sore aches and pains...
5 Deadhang Pull Ups
5 Push Ups (hands off @ bottom)
5 Air Squats (GREAT FORM)
Sampson Stretch (Lunge with hands to sky)
10 Pass Thrus
1 Lap (130m) Barefoot Run
Then...
2 Minutes each leg Stretching
TABATA ~ Box Jumps
(record height and total jumps)
25+ Min of YOGA
(sub = 1-2 Mile Run)
Perfect day after Fran WOD...Worked out all of the sore aches and pains...
Wednesday, January 5, 2011
What the...!?
FRAN it is...
This was gut wrenching from the point of deciding we were going to perform this WOD today.
JAX was late to post so we had to go with an alternative...Went with HQ!!!
Warm-Up: 5 Deadhang Pull Ups, 1 Lap (130m Run), 7 Push Ups (hands off), 1 Lap, 12 K2E, 1 Lap, 15 Air Squats, 1 Lap...
Then:
20 Sit Ups to Pike*
20 Sit Ups to Pancake*
10 Bridge Ups*
* GymnasticsWOD
FRAN
21-15-9
Thrusters (95#)
Pull Ups
scale as needed...it has been said that if you cannot perform a thruster with 185#, then you should NOT attpempt Fran @ 95#...Just a thought...You want this to be a quick burn!
This was gut wrenching from the point of deciding we were going to perform this WOD today.
JAX was late to post so we had to go with an alternative...Went with HQ!!!
Warm-Up: 5 Deadhang Pull Ups, 1 Lap (130m Run), 7 Push Ups (hands off), 1 Lap, 12 K2E, 1 Lap, 15 Air Squats, 1 Lap...
Then:
20 Sit Ups to Pike*
20 Sit Ups to Pancake*
10 Bridge Ups*
* GymnasticsWOD
FRAN
21-15-9
Thrusters (95#)
Pull Ups
scale as needed...it has been said that if you cannot perform a thruster with 185#, then you should NOT attpempt Fran @ 95#...Just a thought...You want this to be a quick burn!
Tuesday, January 4, 2011
More from Jax...Sort of
Rope Climb / Crawl work
Turkish Get-Ups 3 x 1 each arm...work heavy
6 x 1 Lap Sprints...Two Groups (#1 group works: #2 group rest...switch) or if you are on your own... 1:1 work:rest ratio
AMRAP in 12 Min
6 Pull Ups (Alt. Grip touching Rt. Shoulder - Rt Hand over top)
6 Pull Ups (Alt. Grip touching Lft. Shoulder - Lft. Hand over top)
6 Burpees
Turkish Get-Ups 3 x 1 each arm...work heavy
6 x 1 Lap Sprints...Two Groups (#1 group works: #2 group rest...switch) or if you are on your own... 1:1 work:rest ratio
AMRAP in 12 Min
6 Pull Ups (Alt. Grip touching Rt. Shoulder - Rt Hand over top)
6 Pull Ups (Alt. Grip touching Lft. Shoulder - Lft. Hand over top)
6 Burpees
Monday, January 3, 2011
NEW YEAR...HERE WE GO!!!
Warm-Up:
3 Rnds ~ 3 Pull Ups, 6 Push Ups, 9 Air Squats
then...
10 Forward Rolls
10 Backward Rolls
10 Kick to Handstand to Forward Roll
* Stand after each Roll / Take your time...taken from GymnasticsWOD
FOCUS: Clean & Jerk ~ Full Hip Extension after Clean...then Jerk
SURE WOULD (CFJAX)
10 Rounds for Time
3 Clean & Jerk (135# / 95#)
30 Double Unders
10 Air Squats
3 Rnds ~ 3 Pull Ups, 6 Push Ups, 9 Air Squats
then...
10 Forward Rolls
10 Backward Rolls
10 Kick to Handstand to Forward Roll
* Stand after each Roll / Take your time...taken from GymnasticsWOD
FOCUS: Clean & Jerk ~ Full Hip Extension after Clean...then Jerk
SURE WOULD (CFJAX)
10 Rounds for Time
3 Clean & Jerk (135# / 95#)
30 Double Unders
10 Air Squats
Subscribe to:
Posts (Atom)