15 Overhead Squat 135/95
Run 400 Meters
15 Front Squat 135/95
Run 400 Meters
15 Thruster 135/95
Run 400 Meters

20 double-under penalty for putting down the bar.

Bar can be rested overhead, on shoulders or hanging (no resting on thighs or back).

WOD 120126

This workout is geared towards beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come.

Alternating:
15-14-13-...-1 Russian kettlebell swings
1-2-3-...-15 Sit-ups

Post time to comments.

CrossFit Body 6:30AM, Yoga Room

Skill:

Headstands & Handstands: Headstand holds (wall) - Kick to handstands (wall) - Handstand holds (wall) - Kick to handstand (free-standing)

Conditioning:

Every minute on the minute (EMOTM) for 5 minutes:
50 High-knee steps
Max distance plank walks

Post number of room traverses to comments.

Mobility/stretching: Hip flexors

WOD 120125

This is a modification of CrossFit Open WOD 11.5.

Work in teams of two.

AMRAP in 16 minutes:
5 Power cleans 155/105lbs
10 Toes-to-bar
15 Wall-balls 20/14lbs

Only one partner may work on the AMRAP at once, but trade off the reps anyway, anyhow.

Every four minutes starting at minute 0, one partner must run 800m.

Post rounds completed to comments.

Kettlebell Juggling (Embedding disabled)
Check out 2:45!

WOD 120124

25 Box Jumps 24/20"
20 Push-ups
15 Kettlebell clean and jerks 1.5/1.0p
10 Pistols (alternating legs)
5 Wall climbers
10 Pistols (alternating legs)
15 Kettlebell clean and jerks 1.5/1.0p
20 Push-ups
25 Box Jumps 24/20"

Post time to comments.

CrossFit Body 6:30AM, Yoga Room

Skill:

Headstands & Handstands: Walk to handstands (wall) - Handstand holds (wall) - Turning out of handstand - Handstands moving one leg off wall

Conditioning:

5-10-15-10-5
Handstand Shoulder Taps
Star jumps

Post time to comments.

Mobility/stretching: Shoulders & Lats

WOD 120122

Timed Effort

200 burpees for time.

Jump up and touch a target approximately one foot above maximum reach on each rep.

Post time to comments.

WOD 120122

This workout is geared towards beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come.

AMRAP in 12 min:
5 Sumo Deadlifts 135/95
7 Wall-ball 20/14
9 Push-ups

Post rounds completed to comments.

8AM GWPC (come to back gate):

CrossFit Games Open 2012 prep.

This is for Athletes planning to compete for Team CFEB in the upcoming Open.

Registration Link

See last Sunday's post for the Rx Checklist and Team requirements.

Games Athlete WOD

1: CrossFit Games Open 2012 Prep WOD 12.2:

"The Crucible"

A: For Time
Run 800 meters in 3:30/4:00 or less
Rest 90 seconds

B: For time:
45 unbroken Thrusters 75/55
Rest 90 seconds

C: For time:
21-15-9 - all sets unbroken
Deadlift 205/135
C2B Pull-Up/Pull-Up
Finish in 7:00 or less
Rest 90 seconds

D: For time:
For every second over limit in part "A" perform one burpee
For every time putting down the bar in part "B" perform 10 thrusters
For every second over 7:00 in part "C" perform one C2B jumping pull-up
For every unauthorized set break in part "D" perform 5 Wall-Ball 20/14

We will be doing this in pairs: One person works, the other Judges. The judge is never wrong. If you have not experienced this before you will get to see what it is like to have a judge count (or not count) every rep.

2: Skill work or testing of Rx Checklist above.

3: Any other crazy-ass shit that people come up with to try, within the limits of reason and safety.

WOD 120121

timed effort

In 25 minutes:

Work up to a 1RM Ground to overhead
Perform Max Rep Burpees

- You may not touch the barbell until the clock starts.
- You may alternate burpees and 1RM attempts in any way.

Score is Max weight lifted plus number of burpees done.

Post load plus reps and total to comments.

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

WOD 120119

This workout is geared towards beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come.

3 rounds:
Run 400m
15 Burpees
12 Russian kettlebell swings
9 Hanging Knee Raises

Post time to comments.

CrossFit Body 6:30AM, Yoga Room

Skill:

Headstands & Handstands: Kick to headstands (wall) - Headstand holds (wall) - Kick to handstands (wall) - Handstand holds (wall) - Kick to handstand (free-standing)

Conditioning:

Divide into 2 teams (3 teams if more than 10 people).
Each team gets 1 medicine ball.

For time:
150 Wall-Ball Shots

• One team member does 5 wall-ball shots. On the fifth shot, the next team member must catch the ball and do their 5 wall-ball shots, pass, etc.
• team members not working must hold bottom of squat.
• You may pause between shots.
• If there is a missed pass, the entire team must bear crawl to the opposite wall and back before continuing.

Post number of shots made by the team to comments.

Mobility/stretching: Lower legs (calves & shins)

WOD 120118

Timed Effort

5 Rounds

In any order (FGB-style)

1 Min C2B Pull-Ups/Pull-Ups
1 Min Burpees
1 Min G2O/H 115/75

Rest one minute between rounds.

Post total reps to comments.

WOD 120117

Via Eva T

7 Rounds:
3 Burpees
10 Hollow Rocks

Post time to comments.

CrossFit Body 6:30AM, Yoga Room

Skill:

Headstands & Handstands: Kick to headstands (wall) - Headstand holds (wall) - Kick to handstands (wall) - Handstand holds (wall) - Kick to handstand (free-standing)

Conditioning:

With a partner, accumulate:
100 Superman rocks
100 Push-ups
100 Sit-ups
100 Squats
Only one person may be moving at once, finish all 100 reps before moving on to the next exercise.

Post time to comments.

Mobility/stretching:

10-minute squat hold

CrossFit Games Open 2012 prep.

This is for Athletes planning to compete for Team CFEB in the upcoming Open.

Registration Link

Those of us who have experience in CF competition (which is super-fun) will explain what it is like to those of us who do not.

You should meet the following minimum standards (injury etc. notwithstanding):

Able to perform pull-ups (chest-to-bar preferred)
Able to perform strict push-ups
Able to achieve full squat depth with a flat back
Able to Deadlift 275/155
Able to Squat 185/135
Able to Clean and Jerk 135/95
Able to Press 95/65

In addition to perform competently, you should be able to do all of the following (not required):

Rx Checklist

If you cannot do the minimum, above, but have a lot of heart and think you can get it by the time the open rolls around, email me and we can discuss it.

Sunday 120122

CrossFit Games Open 2012 prep WOD 12.2:

"The Crucible"

A: For Time
Run 800 meters in 3:30/4:00 or less
Rest 90 seconds

B: For time:
45 unbroken Thrusters 75/55
Rest 90 seconds

C: For time:
21-15-9 - all sets unbroken
Deadlift 205/135
C2B Pull-Up/Pull-Up
Finish in 7:00 or less
Rest 90 seconds

D: For time:
For every second over limit in part "A" perform one burpee
For every time putting down the bar in part "B" perform 10 thrusters
For every second over 7:00 in part "C" perform one C2B jumping pull-up
For every unauthorized set break in part "D" perform 5 Wall-Ball 20/14

We will be doing this in pairs: One person works, the other Judges. The judge is never wrong. If you have not experienced this before you will get to see what it is like to have a judge count (or not count) every rep.

WOD 12016

Timed Effort

Every 12 minutes on the 12th minute starting at minute zero perform one of the following, in any order:

A: 90 Push-Ups
B: 90 Box Jumps
C: "Diane"

Post time in A, B and C and sum of time A, B and C to comments.

8AM GWPC (come to back gate):

CrossFit Games Open 2012 prep.

This is for Athletes planning to compete for Team CFEB in the upcoming Open.

Registration Link

Those of us who have experience in CF competition (which is super-fun) will explain what it is like to those of us who do not.

You should meet the following minimum standards (injury etc. notwithstanding):

Able to perform pull-ups (chest-to-bar preferred)
Able to perform strict push-ups
Able to achieve full squat depth with a flat back
Able to Deadlift 275/155
Able to Squat 185/135
Able to Clean and Jerk 135/95
Able to Press 95/65

In addition to perform competently, you should be able to do all of the following (not required):

Rx Checklist

If you cannot do the minimum, above, but have a lot of heart and think you can get it by the time the open rolls around, email me and we can discuss it.

Games Athlete WOD

A: 2011 CrossFit Games Open WOD 11.1

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches 75/55

We will be doing this in pairs: One person works, the other Judges. The judge is never wrong. If you have not experienced this before you will get to see what it is like to have a judge count (or not count) every rep.

B: Skill work or testing of Rx Checklist above in remaining time.

C: Any other crazy-ass shit that people come up with to try, within the limits of reason and safety.

WOD 120115

This workout is geared towards beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come.

Five rounds of:
15 Kettlebell swings (any weight)
15 Lunge steps (in place)
15 Sit-ups

Post time to comments.

WOD 12012

Timed effort:

Run 400 Meters
10 Squat 115/75
10 Kettlebell Swings 1.5/1.0
10 Box Jump 24/20
Rest Precisely 90 seconds
Run 200 Meters
5 Squat 115/75
5 Kettlebell Swings 1.5/1.0
5 Box Jump 24/20
Rest Precisely 60 seconds
Run 800 Meters
20 Squat 115/75
20 Kettlebell Swings 1.5/1.0
20 Box Jump 24/20

Scaling: If you cannot squat 115/75 without a rack, deadlift instead.

Post time to comments

WOD 120112

This workout is geared towards beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come.

10-9-8-7-6-5-4-3-2-1
Jump squats
Push-ups
Toes-to-bar

Post time to comments.

CrossFit Body 6:30AM, Yoga Room

Skill:

Headstands & Handstands: Kick to headstands (wall) - Headstand holds (wall) - Kick to handstands (wall) - Handstand holds (wall) - Kick to handstand (free-standing)

Conditioning:

5 rounds of:
30 seconds of High-knee jogs
30 seconds of Superman rocks

Post perceived level of pain and/or number of Superman rocks to comments.

Mobility/stretching: Lats & Traps

WOD 120111

Timed Effort

Every 8 minutes on the 8th minute starting at minute zero perform one of the following, in any order:

A: 15-12-9
Deadlift 205/135
Pull-Up

B: 15-12-9
Push-Up
Pull-Up

C: 39 GI Jane

Post time in A, B and C and sum of time A, B and C to comments.

Games athletes: accumulate 500 double-unders at any point in the day.

WOD 120110

AMRAP in 15 minutes:

4 HSPU
8 Front squats 135/95
12 Knees-to-elbows

Post number of rounds completed to comments.

CrossFit Body 6:30AM, Yoga Room

Skill: Headstands and Handstands:

-Kick to headstand against wall
-Headstand holds against wall
-Kick to handstand against wall
-Handstand holds against wall

Conditioning:

Start near a wall.

With a partner:
AMRAP in 7 minutes:
20 Star jumps*, only one partner may jump at a time.
Wheelbarrow-walk** to the opposite wall

Post number of walks completed to comments.

*Sub 3 jumping jacks = 1 star jump
**Wheelbarrow-walk = a plank walk where one partner is holding the others' feet. Overly saggy walks will be awarded 5-burpee penalties.

Mobility/stretching:
-Shoulders!

WOD 110109

Timed Effort

Every 12 minutes on the 12th minute starting at minute zero perform one of the following, in any order:

A: 90 Burpees
B: 90 Kettlebell Swings 2.0/1.5, competition standard
C: "Fran"

Post time in A, B and C and sum of time A, B and C to comments.

WOD 120108

This workout is geared towards beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come.

On coaches count, with a dowel:

Friendship Run 800m (entire group goes at pace of slowest athlete)
50 Thrusters
40 Squats
30 Deadlifts
Friendship Run 600m (entire group goes at pace of slowest athlete)
40 Squats
30 Deadlifts
20 Presses
Friendship Run 400m (entire group goes at pace of slowest athlete)
30 Deadlifts
20 Presses
10 Squats
Friendship Run 200m (entire group goes at pace of slowest athlete)

Post total rounds to comments.

WOD 120107

timed effort

25 Minute limit

Run one mile
50 Kettlebell Russian Swings 2.0/1.5
50 Burpees
------------------------------
3 Rounds:
15 Squat
10 Push-Up
5 C2B Pull-Up
-------------------------------
Max Rep Ground to Overhead 135/95*

*Competitors: If you think you will be able to do at least 5 G2O/H @ 155/105, scale up to that weight.

Post Ground to Overhead reps and load to comments.

Amazing Bruce Lee Nunchuck Ping-Pong Video

WOD 120106

Timed effort:

Every 12 minutes on the 12th minute starting at minute zero perform one of the following, in any order:

A: Run 800 meters
B: 21-15-9 Pull-Up/Push-Up
C: 50 Burpees

Post time in A, B and C and sum of time A, B and C to comments.

WOD 120105

This workout is geared towards beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come.

10 rounds of:
1 minute AMRAP of:
5 Burpees
5 Kettlebell goblet squats (any weight)
1 minute rest

If the rest-minute starts in the middle of a round, start your next work-minute in the middle of that round. Partial rounds count.

Post total rounds to comments.

CrossFit Body 6:30AM, Yoga Room

Skill: Headstands & Handstands:

-Kick to headstands
-Headstand holds
-Kick to handstands
-Handstand holds

Conditioning:

Starting near one wall, perform 5 burpees*, then broad jump to the opposite wall. Repeat for 5 minutes.

*Perform piking push-ups is you are unable to do burpees.

Post number of burpees completed to comments.

Mobility/stretching:

-Shoulders

WOD 110104

Four rounds:

Run 400 meters
50 air squats

Post time to comments.

Games athletes: Accumulate 100 handstand walk steps. If you can do more than 100 unbroken, do as many as possible.

Post max number of steps achieved to comments.

NYE WOD @ DRG

WOD 110103

In teams of two:

Each team gets one barbell, 135/95

For time complete the following:

50 pull-ups
100 push-ups
150 Squats
20 hang clean 135/95
40 shoulder-to-overhead 135/95
60 squats 135/95

Both athletes may work at once, neither athlete may work when the barbell is touching the deck. Any rep scheme.

Games athletes: Max rep 20 foot rpoe climbs in 5 minutes at any point during the day. Start with as many no foot climbs as possible, then switch to foot-assisted.

Games athletes: Max rep rope 20 foot climbs in 5 minutes at any point during the day. Start with as many no foot climbs as possible, then switch to foot-assisted.

CrossFit Body 6:30AM, Yoga Room

Skill: L-Sit Progressions:

-V-Up
-Bent Leg on Parallettes
-Straight Leg on Prallettes
-Bent Leg on Floor
-Straight Leg on Floor
-Advanced L-Sits

Conditioning:

Tabata L-Sits
Rest One Minute
Tabata squats

Mobility/stretching:

-Hamstrings
-Hip flexors

Post tabata score to comments.

First 3/10 sets of Parallettes done for "CrossFit Body", Tuesdays and Thursdays at 6:30AM in the Yoga Room. Open to all.

WOD 110102

Timed Effort

In teams of two:

AMRAP Deadlift 225/155 in 5:00
AMRAP Kettlebell Swings 2.0/1.5 in 5:00 (May Sub 70/50 or 75/55 pound Dumbbell)
AMRAP Burpee in 5:00

One athlete works, one athlete rests. Any rep scheme.

Max Effort

Work up to a 3RM deadlift

Full, complete stop and set-up on each rep, no bounce of any kind.

Post reps completed in part A and load in part B.

WOD 010112

Noon-1:30 - GWPC - Open to all (come around the back to 21st St.). Gym is closed the rest of the day, you will not be able to purchase anything, however showers and towels will be available.

Don't worry if you cannot do a pull-up or push-up, we will give you a way to do the workout.

Timed effort

"Barbara"

5 Rounds

20 Pullups
30 Pushups
40 Situps
50 Squats

Rest precisely three minutes between rounds.

Post time in all five rounds to comments.

In Benchmark Workouts, Coach Greg Glassman describes and examines six of CrossFit's benchmark "girl" workouts: Angie, Barbara, Chelsea, Diane, Elizabeth, and Fran.

The first three workouts (Angie, Barbara and Chelsea) are super simple, very tough, and dramatically reinforce the pull-up. Yet each presents a different metabolic challenge. With Angie, the work becomes steadier as the workout progresses. With Barbara, each round takes a little longer and consequently increases aerobic demands while the rest remains constant. With Chelsea, the rest shrinks as each round takes longer and longer to complete.

The second three workouts (Diane, Elizabeth and Fran) are timed, three round couplets of fundamental weightlifting and calisthenic elements. Diane consists of deadlifts and handstand push-ups. Elizabeth is constructed of hang cleans and ring dips. Fran is built from our "thruster" and pull-ups. These three workouts capture much of the spirit of CrossFit. Each workout not only combines weightlifting and a calisthenic element but they are powerful whole body workouts containing functional hip, pushing, and pulling movements as well.

The crushing charm of these ladies lies in their magnificent capacity to root out weaknesses and humiliate you with them.

For each of the girls, the workout requires that you complete the requisite number of reps for each exercise before moving to the next exercise. You can attack them in any way you choose, but do not roll on to the next exercise until the specified numbers of reps are completed.

If you are doing the Workout of the Day (WOD), you are training for these workouts. Doing the WOD and applying yourself 100% to these workouts when they come around is enough and if you are improving at these you are becoming fitter.

2012 GWPC Class Schedule (note there are now six beginner classes per week):

Monday:
6:30AM: CrossFit
Noon: CrossFit
5:15PM: CrossFit
6:15PM: CrossFit
Tuesday:
6:30AM: CrossFit Body, Yoga Room with Andrea (open to all)
Noon: CrossFit
5:15PM: CrossFit
6:15PM: CrossFit
Wednesday:
6:30AM: CrossFit
Noon: CrossFit
5:15PM: CrossFit
6:15PM: CrossFit
Thursday:
6:30AM: CrossFit Body, Yoga Room with Andrea (open to all)
5:15PM: Beginner CrossFit (open to all)
6:15PM: Beginner CrossFit (open to all)
Friday:
6:30AM: CrossFit
Noon: CrossFit
5:15PM: CrossFit
6:15PM: CrossFit
Saturday:
10:15AM: CrossFit
11:15AM: CrossFit
Sunday:
10:15AM: Beginner CrossFit (open to all)
11:15AM: Beginner CrossFit (open to all)

WOD 111231

8PM DRG - open to all

timed effort

RAIN OR SHINE - DRESS FOR IT!

50 Burpees
100 Shoulder To Overhead 95/65
50 Burpees

10 burpee penalty for placing the bar on the deck. Anything else goes.

timed effort

RAIN OR SHINE - DRESS FOR IT!

Midnight - open to all

4th Annual Midnight Run

Run 5K, meet across from 600 Grand (Gold's Gym) at the pull-up bars

Post time in parts A & B to comments.

Holiday schedule:

New Year's Day: Noon 90 minute open to all New Year's Kick-Off WOD at GWPC: Gym is closed New Year's Day, except for this class.

2012 GWPC Class Schedule (note there are now six beginner classes per week):

Monday:
6:30AM: CrossFit
Noon: CrossFit
5:15PM: CrossFit
6:15PM: CrossFit
Tuesday:
6:30AM: CrossFit Body, Yoga Room with Andrea (open to all)
Noon: CrossFit
5:15PM: CrossFit
6:15PM: CrossFit
Wednesday:
6:30AM: CrossFit
Noon: CrossFit
5:15PM: CrossFit
6:15PM: CrossFit
Thursday:
6:30AM: CrossFit Body, Yoga Room with Andrea (open to all)
5:15PM: Beginner CrossFit (open to all)
6:15PM: Beginner CrossFit (open to all)
Friday:
6:30AM: CrossFit
Noon: CrossFit
5:15PM: CrossFit
6:15PM: CrossFit
Saturday:
10:15AM: CrossFit
11:15AM: CrossFit
Sunday:
10:15AM: Beginner CrossFit (open to all)
11:15AM: Beginner CrossFit (open to all)

WOD 111230

timed effort

RAIN OR SHINE - DRESS FOR IT!

10 Rounds
1 Clean & Jerk 135/95
10 Squat 135/95 (no rack, 10 jump squat penalty for breaking reps)
Rest 15 seconds
Run 200 Meters

Max Effort Optional (upstairs on your own) - Not suggested for people with less than two years lifting experience*: