Saturday, December 31, 2011

Dec 31, 2011 WOD


Strength
*15 minutes to establish 1RM weighted strict pullup (overhand grip)

Metcon
3RFT
* 15 Medball cleans (20/16#)
* 12 ring dips
* 9 sit ups
* 6 HSPU 

  

 

Barbell Club

Today we will be working on the Clean & Jerk.  We will go through some progressions to improve our turnover in the clean (connecting the bar to the rack position smoothly and efficiently).  Then we'll work on jerks:

* Clean progressions (very light #)
* Clean 10 x 1 @ ~80-90% 1RM.  Rest ~2+ min between attempts
* Jerk 10 x 1 @ ~80-90% 1RM.  Rest ~2+ min between attempts


Friday, December 30, 2011

Dec 30, 2011 WOD


Strength
* Sumo deadlift 3x3 @ 65-75% 1RM

'Nancy'
5RFT
* 400m run
* Overhead squat (95/65#)

Compare to:

Thursday, December 29, 2011

Dec 29, 2011 WOD

AMRAP 8 min

* 6/6 KB snatch (44/35#)
* 9 Double unders
* 6 Push ups

Wednesday, December 28, 2011

Dec 28, 2011 WOD

Strength
* Push press 3x3 @ 70% 1RM


Metcon


'Afterlife'
2RFT
* 50 Box jumps (24/20")
* 25 Burpees
* 50 pullups
* 25 Wallballs (20/16# to 10/9' target)

Tuesday, December 27, 2011

Dec 27, 2011 WOD

As part of warm up, complete:
* max rep med ball cleans in 1 minute (20/16#)


AMRAP 6 min

* 3 Clapping push ups
* 6 Deadlift (205/135#)
* 9 KTE

Monday, December 26, 2011

Dec 26, 2011 WOD

Strength
* Front Squat 3x3 @65-70% 1RM

Metcon

5 RFT
* 10 Power clean-->push press (95/65#)
* 10 (5/leg) weighted step ups with loaded barbell on back (20" box)

Sunday, December 25, 2011

Happy Holidays!

Christmas won't fall on a Sunday again until 2016.  Enjoy your rest day!

Saturday, December 24, 2011

Dec 24, 2011 WOD


Deck of Cards

Club = 24" box jump
Diamond = 55# KB Swing
Hearts = Pushup 
Spades = K2E 
Jokers = 400m run 

Shuffle the cards. Turn them over one at a time and do the exercise for the number of reps indicated. Jacks are worth 11, queens 12, kings 13, aces 1. To scale the workout, simply do 1/2 or 3/4 of whatever number you see. OR you can simply remove the face cards from the deck. 


Compare to August 17, 2011

Friday, December 23, 2011

Dec 23, 2011 WOD

Strength
* Deadlift 1x5 @85-90% 1RM

Metcon

5 RFT
* 3 squat clean-->thruster (135/95#)
* 25 double unders



Thursday, December 22, 2011

Dec 22, 2011 WOD

"Tabata Madness"
20 seconds on, 10 seconds off , 6 intervals per exercise

  1. airdyne sprint
  2. walking lunge db oh
  3. farmer's carry
  4. slamball
  5. 600m run (complete in under 3 min)


Wednesday, December 21, 2011

Dec 21, 2011 WOD

Strength
* Press 2x5 @ 80-85% 1RM

Metcon

21-15-9
* Push press (95/65#)
* Pull up
 

Wednesday Night Barbell Club

Got a sweet barbell complex for you strength beasts out there to sink your teeth into. Run the complex 3 times without setting the bar down. Rest precisely 2 min and repeat. Continue the pattern until you've done the complex 5 times. You may add small increments of weight during the 2 min rest interval.
  • power clean
  • push press
  • back squat
  • behind the neck jerk
  • overhead squat











Tuesday, December 20, 2011

Dec 20, 2011 WOD

For Time:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
* Power snatch (95/65#)
* Push up
* Sit up




















Monday, December 19, 2011

Dec 19, 2011 WOD

Strength
* Back squat 5x5 @ 55-60% 1RM

Metcon

AMRAP 8min
* 3 Deadlift (250/170#)
* 6 Burpees with lateral bar jump
* 100m sprint

Sunday, December 18, 2011

Saturday, December 17, 2011

Congratulations...

Big Congratulations to Tim & Jessica! 

December 17, 2011

YUP It's a Chipper                               Toes 2 Bar:

50 Air Squats
40 Situps
30 Push Ups
20 Pull Ups
10 Back Squats 225lb/155lb
20 Toes 2 Bar
30 Box Jumps  24/18
40 Push Press 45lb/25lb
50 DU's








                         Double Unders Explained:

                                                     

                                                                                            RESULTS:


Friday, December 16, 2011

December 16, 2011

"Bar Hop"
5 Rounds:
155lbs/105lbs
Without putting the bar down do:
(If you drop the bar it's a 5 burpee
Penalty)
5 DL
5 Hanging Squat Cleans
5 Push Jerks
Then put the bar down and do:
10 Bar Facing Burpees

Thursday, December 15, 2011

December 15, 2011

6 ROUNDS
6 HAND STAND PUSHUPS
9 CHEST TO BAR PULLUPs
24 JUMPING LUNGES
1 MUSCLE UP
On the chest to bar pullups you should be touching the bar between your collar bone and the bottom of your pectoral muscle
On the jumping lunges be sure your knee touches the ground and explode up to switch legs.
Chest to Bar Pull ups
Jumping Lunges (we are using no weights)

Wednesday, December 14, 2011

The Spirit of CrossFit

CrossFit is unique for a variety of reasons. There are a number of characteristics that distinguish it from other training methods, concepts, and programs. Among the most important of these, in my opinion, are the spirit of community, mutual support, and respect among athletes. These attributes are conspicuously absent from your typical gym setting. The idea of community goes far beyond merely getting a good workout, and I believe it's the essential component that really keeps people coming back to the gym.

An important part of my mission therefore, is to embody this spirit and encourage others to adopt it. We need this attitude to take hold and spread. Who wouldn't want to work out in such a place? It makes for a quality experience, and that is a rare and precious thing. So how can we achieve this? Here are a few suggestions:

  • When you finish a workout, and there are others not yet finished, don't be that guy or gal who simply walks off somewhere to lick your wounds. Turn your attention to those who have not finished and cheer them on. You can do this regardless of how tired you are. Nor does it mean you have to jump up down and get in their face or scream and yell etc....(unless that floats your boat). Just give some words of encouragement. Don't underestimate the power of a single spoken word of encouragement. Don't deprive others of your contribution! Get out of your comfort zone, open your mouth and speak some positive messages. You'd want the same if you were in their shoes.
  • Out of respect to your fellow athletes, do your best to be on time. Walking in late is not harmless. It's disruptive and subtracts from the quality of the workout. Don't be that habitually late arrival. 
  • Use the reservation system online whenever possible. For obvious reasons, this allows me to provide you with a quality gym experience, where everyone has the equipment and space they need. 
  • I would love to overhear a conversation about SeaCity CrossFit where I hear something like this: "Man those guys are sharp on their technique and form, every athlete has impeccable movement standards, you won't see any sloppiness in that gym..." I think this speaks directly to the idea of a solid community that recognizes the vital importance of standards.
This is not to suggest that there is a big problem in the gym with sloppiness, or carelessness. I just want to stress what I think is most important, especially for the benefit of newer people, and to promote the kind of gym culture that produces the best athletes. My job is to reinforce these ideas on a regular basis, even at the risk of becoming repetitive. More to come on this topic....meanwhile keep up the hard work, and keep going strong. 

Tim


Dec 14, 2011 WOD

Three rounds for time:

500m run
20 slams
50 DU's

Get some!


Tuesday, December 13, 2011

Dec 13, 2011 WOD

"The Sweet Sixteen"

4 rounds:            16 lunges with 45# plate OH (35)
                           16 K2E
                           16 DL 155/105
                           16 hand release pushups



Monday, December 12, 2011

Dec 12, 2011 WOD

Strength:  

Shoulder Press 3 x 5 @ 75%,  Push Press 3 x 5 @ 75%
                                (rest no more than 2 min between sets)
                                

Metabolic Conditioning:  

“Grace”  30 Clean & Jerks 135#/95# for time






Saturday, December 10, 2011

Dec 10, 2011 WOD

* 30 Wallball (20/14#)
* 20 Deadlift (205/135#)
* 300m run
* 30 push ups
* 20 KB/DM snatch (10 each arm) (44/35#)
* 300m run
* 30 burpees
* 20 pull ups
* 300m run
* 30 slam balls
* 20 KB swings (44/35#)
* 300m run

 


Barbell Club

* Turkish Get Ups
* Box Squats 6, 5, 4, 3, 2
* Jerk technique

Friday, December 9, 2011

Dec 9, 2011 WOD

Buy-in: 4 x 300m run. rest 60, 90, 120

Amrap 8 min
                                8 SDHP 75/55
                                8 Box Jump 30"/24"


Wednesday, December 7, 2011

Dec 7, 2011 WOD


Strength: 

Back Squat 7,7,5,5,3,3
.
Met-con: 

Run 400m,
6,5,4,3,2,1 MU’s, HSPU’s, 
Run 400m


Tuesday, December 6, 2011

Dec 6, 2011 WOD

"Turn & Burn"

Click here to compare to Oct 19, 2011

5 rounds: 

12 53# Kb swings, 100m run, 8 t2b
                              

  Scaling option 1: 4 rounds: 12 45# kb swings, 100m run, 8 HKR
  Scaling option 2: 3 rounds 12 35# kb swings, 100m run, 20 situps


Monday, December 5, 2011

Dec 5, 2011 WOD



 Warm-up with Clean progressions

Using 80% 1rm, do 5 squat cleans the first minute, 4 the second minute, and so on down to one minute.  Upon completion, rest 5 minutes and repeat the sequence.  
                             
Scaling option 1: use 70% 1rm
Scaling option 2: use 65% 1rm


Saturday, December 3, 2011

Saturday WOD

500m run
12 OH Squats 95/65
30 Double Unders
400m run
12 OH Squats
30 DU's
300m run
12 OH Squats
30 DU's
200m run
12 OH Squats
30 DU's
100m run
12 OH Squats
30 DU's

Dang that's a good lookin crew

Barbell Club:


Front Squats 5 x 5

Split Jerks 5 x 5

Friday, December 2, 2011

Dec 2, 2011 WOD

Tabata Madness
30 consecutive tabata intervals (20 sec work, 10 sec rest) spread over 5 exercises. 3 min each, no rest between

  1. battlin' ropes
  2. hurdle drill
  3. sledge hammer
  4. farmer's carry
  5. single arm db oh walking lunge

Thursday, December 1, 2011

Dec 1, 2011 WOD

Skill/Strength:

Hang Squat Snatch  5,4,3,2,1

Met-con:

"Fran"

21-15-9

Thrusters 95#
Pullups