Lone Survivor

Check out the questionable form on that bald guy - No rep! No rep! This was at CrossFit Oakland Mark One and the form standards in general have evolved a lot since then (4.5 years ago).

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

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 (12.5 pounds for women)

New records board category: Max Height Box Jump (from standing) Andre 48" (pictured)/Andrea P. 35"

100429 - Beginners skip to "Beginners", below.

As many of you know, CrossFit (.com) and CFEB programming is on a 3-on 1-off schedule. For those of you who train on a regular basis, use this day to:

- Rest
- Make up a missed WOD
- Work on a skill

Everyone:

15-12-9

Burpee
V-Up

Followed by:

Beginners:

Run 400 meters
21 Burpees
12 Jumping Pull-Up

Post time to comments.

Advanced/Intermediate/Regulars

(Suggested)3-3-3-3-3-3-3 Hang Squat Snatch @ 60% of 1RM focusing on form.

Post impressions to comments.

Otherwise work on a skill, or make up a workout, as above.

Deadlift PR Series #6: Andi 180#

20RM Back Squat (8/13)

Followed by:

Max Rep Push-Ups @ 0:00
Rest @ 2:00
Max Rep Push-Ups @ 3:00
Rest @ 5:00
Max Push-Ups @ 6:00
Rest @ 8:00
Max Rep Pull-Ups @ 11:00
Rest @ 13:00
Max Rep Pull-Ups @ 15:00
Rest @ 17:00
Max Rep Pull-Ups @ 19:00
End @ 21:00

Followed by:

Max Rep Box Jumps in one minute 24/20

Followed by:

Box Jump 1-1-1-1-1

Brandon: aftermath of 353 FGB (new club record).

WOD 100428

3 Rounds:

100 Squats
21 Pull-Ups
12 KB Swing 1.5/1.0P

Post time to comments.

Deadlift PR Series #5: Nina 200#

"Fight Gone Bad!"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Three rounds. The stations are:

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)

The clock does not reset or stop between exercises. On call of "rotate", the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Deadlift PR Series #4: Brandon 415#

We will be giving 3-on 1-off programming another shot; every third day will be "Skills, Drills and Records".

We suggest you do one of the following for rest days:

Rest!

- Work on a weighted movement you are having issues with at low weights and low reps; deadlift, squat, press, bench press, Clean and Jerk, Snatch (or associated assistance exercises like clean high pull, etc). Suggested rep scheme:
--OLY lifts; 3-3-3-3-3-3-3 @ 70% of 1RM with at least three minutes of rest in between
--Power lifts 7-7-7-7-7 @ 60% of 1RM with at least three minutes of rest in between

-Work on improving co-ordination: double-under, kip without pulling, butterfly kip, muscle-up handstand practice, etc. Example rep schemes:
--Double Under: 10 sets of 50 singles working on making it as smooth as possible followed by 20 double-under attempts with three minutes of rest in between
--Freestanding Handstand: four sets one minute handstand hold against wall plus 25 freestanding handstand attempts with 3 minutes of rest in between
--Kipping pull-up: ten sets of 3 kips without pulling followed by 3 band-assisted kipping pull-ups with one minute of rest in between
--Muscle-Up: five sets of three ring dips plus three ring pull-ups plus three muscle-up attempts with five minutes of rest in between
--etc please consult Daniel or Max for assistance with programming

-Break a record! From this point forward there are three ways to get on the records board: break a record in class (or with Daniel or Max present), or get your effort on video at GWPC or Ironworks. You may also verifiability do it at a CFEB or CF HQ sanctioned event.

-Make up a missed or other workout (equipment and space allowing).

We will also do a mini-metcon to get the blood flowing. Expect burpees.

Doing the above, while it does not as obviously contribute to athletic performance as brutal hard work is essential for most people: skill acquisition is much more difficult when under pressure: if your deadlift sucks, you are not as likely to improve it mid-Diane or on a maximal set, as you are on a focused form workout, as above.

For an in-depth look at why sometimes boring, repetitive journeyman work is so essential, check out the book Talent Is Over-Rated.

Of course this is also a great opportunity to hang out and get to
know your fellow CFEB'rs as well!

Mark M. 225X20 Back Squat

WOD 100424

Back Squat 20RM (7/20)

Press 1-1-1-1-1

Max Rep Push-Press @ 60% 1RM without putting down bar.

Post loads to comments.

Deadlift PR Series #3: CJ 525#

WOD 100423

5 rounds:

12 Deadlift 100/70
9 Hang Clean 100/70
6 Push-Jerk 100/70

Post time to comments.

Deadlift PR Series #2: Raf. 375#

We will be giving 3-on 1-off programming another shot; every third day will be "Skills, Drills and Records".

We suggest you do one of the following for rest days:

Rest!

- Work on a weighted movement you are having issues with at low weights and low reps; deadlift, squat, press, bench press, Clean and Jerk, Snatch (or associated assistance exercises like clean high pull, etc). Suggested rep scheme:
--OLY lifts; 3-3-3-3-3-3-3 @ 70% of 1RM with at least three minutes of rest in between
--Power lifts 7-7-7-7-7 @ 60% of 1RM with at least three minutes of rest in between

-Work on improving co-ordination: double-under, kip without pulling, butterfly kip, muscle-up handstand practice, etc. Example rep schemes:
--Double Under: 10 sets of 50 singles working on making it as smooth as possible followed by 20 double-under attempts with three minutes of rest in between
--Freestanding Handstand: four sets one minute handstand hold against wall plus 25 freestanding handstand attempts with 3 minutes of rest in between
--Kipping pull-up: ten sets of 3 kips without pulling followed by 3 band-assisted kipping pull-ups with one minute of rest in between
--Muscle-Up: five sets of three ring dips plus three ring pull-ups plus three muscle-up attempts with five minutes of rest in between
--etc please consult Daniel or Max for assistance with programming

-Break a record! From this point forward there are three ways to get on the records board: break a record in class (or with Daniel or Max present), or get your effort on video at GWPC or Ironworks. You may also verifiability do it at a CFEB or CF HQ sanctioned event.

-Make up a missed or other workout (equipment and space allowing).

We will also do a mini-metcon to get the blood flowing. Expect burpees.

Doing the above, while it does not as obviously contribute to athletic performance as brutal hard work is essential for most people: skill acquisition is much more difficult when under pressure: if your deadlift sucks, you are not as likely to improve it mid-Diane or on a maximal set, as you are on a focused form workout, as above.

For an in-depth look at why sometimes boring, repetitive journeyman work is so essential, check out the book Talent Is Over-Rated.

Of course this is also a great opportunity to hang out and get to
know your fellow CFEB'rs as well!

Deadlift PR Series #1: Jess B. 210#
WOD 100419

3 triplets, each against a three-minute clock:

20 Burpees
5 Bar Muscle-Ups
Max Rep Handstand Push-Ups

One minute rest between rounds

Score is total number of HSPU

Post score to comments.

Superhero Series 3: Robin R. Fight Training

***Please send me, or point me to, superhero pics of CFEB members (include yourself): big lifts, gymnastics moves, skydiving, firefighting, ice climbing, rock climbing, etc, etc.***

WOD 100419

20RM Back Squat (6/12)

Deadlift 1-1-1-1-1

Find your true 1RM. Set five should be failure or near-failure, to the point where you are positive you could not lift more.

30 reps Deadlift in one minute at 50% of 1RM (Pass/Fail)

Post loads for all three segments to comments. Post Pass/Fail for DL 30RM in one minute.

Superhero series 2: Nicole G.

WOD 100418

5 rounds:

12 Deadlift 95/65
9 Hang Clean 95/65
6 Push-Jerk 95/65

Post time to comments.

What Jenn T does when she is not 20RM Back Squatting 135#...

Suggested workout (or see below)

Run 1600M @ minute 0:00

Run 800M @ minute 12:00

Run 400M @ minute 18:00

Run 200M @ minute 22:00

We will be giving 3-on 1-off programming another shot; every third day will be "Skills, Drills and Records".

We suggest you do one of the following for rest days:

Rest!

- Work on a weighted movement you are having issues with at low weights and low reps; deadlift, squat, press, bench press, Clean and Jerk, Snatch (or associated assistance exercises like clean high pull, etc). Suggested rep scheme:
--OLY lifts; 3-3-3-3-3-3-3 @ 70% of 1RM with at least three minutes of rest in between
--Power lifts 7-7-7-7-7 @ 60% of 1RM with at least three minutes of rest in between

-Work on improving co-ordination: double-under, kip without pulling, butterfly kip, muscle-up handstand practice, etc. Example rep schemes:
--Double Under: 10 sets of 50 singles working on making it as smooth as possible followed by 20 double-under attempts with three minutes of rest in between
--Freestanding Handstand: four sets one minute handstand hold against wall plus 25 freestanding handstand attempts with 3 minutes of rest in between
--Kipping pull-up: ten sets of 3 kips without pulling followed by 3 band-assisted kipping pull-ups with one minute of rest in between
--Muscle-Up: five sets of three ring dips plus three ring pull-ups plus three muscle-up attempts with five minutes of rest in between
--etc please consult Daniel or Max for assistance with programming

-Break a record! From this point forward there are three ways to get on the records board: break a record in class (or with Daniel or Max present), or get your effort on video at GWPC or Ironworks. You may also verifiability do it at a CFEB or CF HQ sanctioned event.

-Make up a missed or other workout (equipment and space allowing).

We will also do a mini-metcon to get the blood flowing. Expect burpees.

Doing the above, while it does not as obviously contribute to athletic performance as brutal hard work is essential for most people: skill acquisition is much more difficult when under pressure: if your deadlift sucks, you are not as likely to improve it mid-Diane or on a maximal set, as you are on a focused form workout, as above.

For an in-depth look at why sometimes boring, repetitive journeyman work is so essential, check out the book Talent Is Over-Rated.

Of course this is also a great opportunity to hang out and get to
know your fellow CFEB'rs as well!

WOD 100415

20RM Back Squat 5/12

Post load to comments

Followed by:

AMRAP* in 20 minutes:

10 Pull-Ups
10 Push-Ups
10 V-Ups

Post rounds completed to comments.

*As many reps as possible

"DT"

Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

Jason Khalipa 6:16. Post time to comments.

Compare to 090723.

Enlarge image

Isaac Payne, BC Sectionals.

"Disrupting the Supply Chain" with Jeff and Mikki Martin of CrossFit Kids, a CrossFit Journal preview video [wmv] [mov]

The Men's Final Heat from the Carolina Sectionals, by CrossFit Again Faster - video [wmv] [mov]

Jason Khalipa - 6:16 "DT" - video [wmv] [mov]

"There is no safety for honest men but by believing all possible evil of evil men."
- Edmund Burke

We will be giving 3-on 1-off programming another shot; every third day will be "Skills, Drills and Records".

We suggest you do one of the following for rest days:

Rest!

- Work on a weighted movement you are having issues with at low weights and low reps; deadlift, squat, press, bench press, Clean and Jerk, Snatch (or associated assistance exercises like clean high pull, etc). Suggested rep scheme:
--OLY lifts; 3-3-3-3-3-3-3 @ 70% of 1RM with at least three minutes of rest in between
--Power lifts 7-7-7-7-7 @ 60% of 1RM with at least three minutes of rest in between

-Work on improving co-ordination: double-under, kip without pulling, butterfly kip, muscle-up handstand practice, etc. Example rep schemes:
--Double Under: 10 sets of 50 singles working on making it as smooth as possible followed by 20 double-under attempts with three minutes of rest in between
--Freestanding Handstand: four sets one minute handstand hold against wall plus 25 freestanding handstand attempts with 3 minutes of rest in between
--Kipping pull-up: ten sets of 3 kips without pulling followed by 3 band-assisted kipping pull-ups with one minute of rest in between
--Muscle-Up: five sets of three ring dips plus three ring pull-ups plus three muscle-up attempts with five minutes of rest in between
--etc please consult Daniel or Max for assistance with programming

-Break a record! From this point forward there are three ways to get on the records board: break a record in class (or with Daniel or Max present), or get your effort on video at GWPC or Ironworks. You may also verifiability do it at a CFEB or CF HQ sanctioned event.

-Make up a missed or other workout (equipment and space allowing).

We will also do a mini-metcon to get the blood flowing. Expect burpees.

Doing the above, while it does not as obviously contribute to athletic performance as brutal hard work is essential for most people: skill acquisition is much more difficult when under pressure: if your deadlift sucks, you are not as likely to improve it mid-Diane or on a maximal set, as you are on a focused form workout, as above.

For an in-depth look at why sometimes boring, repetitive journeyman work is so essential, check out the book Talent Is Over-Rated.

Of course this is also a great opportunity to hang out and get to
know your fellow CFEB'rs as well!

WOD 100413

20RM Back Squat (4/12)

Followed by:

30 deadlift in one minute @ 60% of 1RM (Pass/Fail)

Deadlift 5-5-5

Post loads to comments.

Max Rep Push-Ups @ 0:00
Rest @ 2:00
Max Rep Push-Ups @ 3:00
Rest @ 5:00
Max Push-Ups @ 6:00
End @ 8:00

Use as many sets as needed in each round.

Post total number of push-ups per round to comments.

Followed by:

15 Overhead Squats 115/75
21 C2B Pull-Ups
12 Overhead Squats 115/75
15 C2B Pull-Ups
9 Overhead Squats 115/75
9 C2B Pull-Ups

Post time to comments.

Lcpl Aaron Ferencik, 3rd Marine Division, Helmand Province, Afghanistan. 195 Pound Barbed Wire Spool Barbell.

WOD 100411

Six rounds alternating A/B in either order (three rounds of each). Each against a two-minute thirty-second clock. No rest between rounds.

A:

15 Kettlebell Swings 1.5/1.0P
5 Kettlebell Snatch left 1.5/1.0P
5 Kettlebell Snatch right 1.5/1.0P
Max rep Handstand Push-Ups

B:

15 Burpees
5 Press left 1.5/1.0P
5 Press right 1.5/1.0P
Max rep C2B Pull-Ups

Score is total of Handstand Push-Ups and Pull-Ups. Failure to get one HSPU/C2B in any round = DNF.

We will be giving 3-on 1-off programming another shot; every third day will be "Skills, Drills and Records".

We suggest you do one of the following for rest days:

Rest!

- Work on a weighted movement you are having issues with at low weights and low reps; deadlift, squat, press, bench press, Clean and Jerk, Snatch (or associated assistance exercises like clean high pull, etc). Suggested rep scheme:
--OLY lifts; 3-3-3-3-3-3-3 @ 70% of 1RM with at least three minutes of rest in between
--Power lifts 7-7-7-7-7 @ 60% of 1RM with at least three minutes of rest in between

-Work on improving co-ordination: double-under, kip without pulling, butterfly kip, muscle-up handstand practice, etc. Example rep schemes:
--Double Under: 10 sets of 50 singles working on making it as smooth as possible followed by 20 double-under attempts with three minutes of rest in between
--Freestanding Handstand: four sets one minute handstand hold against wall plus 25 freestanding handstand attempts with 3 minutes of rest in between
--Kipping pull-up: ten sets of 3 kips without pulling followed by 3 band-assisted kipping pull-ups with one minute of rest in between
--Muscle-Up: five sets of three ring dips plus three ring pull-ups plus three muscle-up attempts with five minutes of rest in between
--etc please consult Daniel or Max for assistance with programming

-Break a record! From this point forward there are three ways to get on the records board: break a record in class (or with Daniel or Max present), or get your effort on video at GWPC or Ironworks. You may also verifiability do it at a CFEB or CF HQ sanctioned event.

-Make up a missed or other workout (equipment and space allowing).

We will also do a mini-metcon to get the blood flowing. Expect burpees.

Doing the above, while it does not as obviously contribute to athletic performance as brutal hard work is essential for most people: skill acquisition is much more difficult when under pressure: if your deadlift sucks, you are not as likely to improve it mid-Diane or on a maximal set, as you are on a focused form workout, as above.

For an in-depth look at why sometimes boring, repetitive journeyman work is so essential, check out the book Talent Is Over-Rated.

WOD 100409

20RM Back Squat (4/12)

Followed by:

Run 800 Meters @ minute 0:00
Static Squat Hold @ minute 4:00
50 Meter Walking Lunge @ minute 5:00
Static Squat Hold @ minute 7:00
Run 800 Meters @ minute 8:00
Bottom-To-Bottom Tabata Squats @ minute 13:00

Score is least number of Tabata Squats done in any round (if you do 20 in round one and zero in round eight your score is zero).

Post lowest scoring round of Tabata Squats to comments.

WOD 100408

30 Muscle-Ups for time.

If you cannot do muscle-ups, do 120 pull-ups and 120 dips.

Post time to comments.

WOD 100407

Deadlift 5-5-5

Followed by:

3 rounds:

Run 400 Meters
21 Double-Unders
12 Deadlift 225/155

Raph 240 Overhead

We are gauging interest in competing in the Affiliate Cup:

If we have have six qualified, interested parties (or more) we will meet this week, after Wednesday class to discuss.

WOD 100406

We will be giving 3-on 1-off programming another shot; every third day will be "Skills, Drills and Records".

We suggest you do one of the following for rest days:

Rest!

- Work on a weighted movement you are having issues with at low weights and low reps; deadlift, squat, press, bench press, Clean and Jerk, Snatch (or associated assistance exercises like clean high pull, etc). Suggested rep scheme:
--OLY lifts; 3-3-3-3-3-3-3 @ 70% of 1RM with at least three minutes of rest in between
--Power lifts 7-7-7-7-7 @ 60% of 1RM with at least three minutes of rest in between

-Work on improving co-ordination: double-under, kip without pulling, butterfly kip, muscle-up handstand practice, etc. Example rep schemes:
--Double Under: 10 sets of 50 singles working on making it as smooth as possible followed by 20 double-under attempts with three minutes of rest in between
--Freestanding Handstand: four sets one minute handstand hold against wall plus 25 freestanding handstand attempts with 3 minutes of rest in between
--Kipping pull-up: ten sets of 3 kips without pulling followed by 3 band-assisted kipping pull-ups with one minute of rest in between
--Muscle-Up: five sets of three ring dips plus three ring pull-ups plus three muscle-up attempts with five minutes of rest in between
--etc please consult Daniel or Max for assistance with programming

-Break a record! From this point forward there are three ways to get on the records board: break a record in class (or with Daniel or Max present), or get your effort on video at GWPC or Ironworks. You may also verifiability do it at a CFEB or CF HQ sanctioned event.

-Make up a missed or other workout (equipment and space allowing).

We will also do a mini-metcon to get the blood flowing. Expect burpees.

Doing the above, while it does not as obviously contribute to athletic performance as brutal hard work is essential for most people: skill acquisition is much more difficult when under pressure: if your deadlift sucks, you are not as likely to improve it mid-Diane or on a maximal set, as you are on a focused form workout, as above.

For an in-depth look at why sometimes boring, repetitive journeyman work is so essential, check out the book Talent Is Over-Rated.
Of course this is also a great opportunity to hang out and get t

We are pleased to announce that starting today and going forward there will be TWO Monday classes, one at 6PM and one at 7PM.

WOD 100405

20RM Squat

Post load to comments.

Followed by:

50-40-30-20-10

Jump Squat
Sit-Up

Post time to comments.

WOD 100404

30 Minute Limit.

Run One Mile
50 Kettlebell Swings 2.0/1.5P
50 Burpees

In remaining time:

Max rounds of "Cindy"

5 Pull-Up
10 Push-Up
15 Squats

Score is number of rounds of "Cindy".

Post number of rounds to comments.

Joe D, New Deadlift PR by 55 pounds (345)

Via the Hawaii Sectional

For time:
150 Double-unders
9 Deadlifts (315/185lbs)
100 Double-unders
6 Deadlifts (315/185lbs)
50 Double-unders
3 Deadlifts (315/185lbs)

If you cannot do Double-unders do quadruple the volume of single jumps.
If you cannot do the RX weight, do the same volume. Round up. The deadlift volume should be as below:

2835/1665
1890/1110
945/555

For example, for the first round, a female scaling to 155 would calculate as follows: 1665/155= 10.7 reps, so the reps are 11 for the first round.

We will be giving 3-on 1-off programming another shot; every third day will be "Skills, Drills and Records".

We suggest you do one of the following for rest days:

Rest!

- Work on a weighted movement you are having issues with at low weights and low reps; deadlift, squat, press, bench press, Clean and Jerk, Snatch (or associated assistance exercises like clean high pull, etc). Suggested rep scheme:
--OLY lifts; 3-3-3-3-3-3-3 @ 70% of 1RM with at least three minutes of rest in between
--Power lifts 7-7-7-7-7 @ 60% of 1RM with at least three minutes of rest in between

-Work on improving co-ordination: double-under, kip without pulling, butterfly kip, muscle-up handstand practice, etc. Example rep schemes:
--Double Under: 10 sets of 50 singles working on making it as smooth as possible followed by 20 double-under attempts with three minutes of rest in between
--Freestanding Handstand: four sets one minute handstand hold against wall plus 25 freestanding handstand attempts with 3 minutes of rest in between
--Kipping pull-up: ten sets of 3 kips without pulling followed by 3 band-assisted kipping pull-ups with one minute of rest in between
--Muscle-Up: five sets of three ring dips plus three ring pull-ups plus three muscle-up attempts with five minutes of rest in between
--etc please consult Daniel or Max for assistance with programming

-Break a record! From this point forward there are three ways to get on the records board: break a record in class (or with Daniel or Max present), or get your effort on video at GWPC or Ironworks. You may also verifiability do it at a CFEB or CF HQ sanctioned event.

-Make up a missed or other workout (equipment and space allowing).

We will also do a mini-metcon to get the blood flowing. Expect burpees.

Doing the above, while it does not as obviously contribute to athletic performance as brutal hard work is essential for most people: skill acquisition is much more difficult when under pressure: if your deadlift sucks, you are not as likely to improve it mid-Diane or on a maximal set, as you are on a focused form workout, as above.

For an in-depth look at why sometimes boring, repetitive journeyman work is so essential, check out the book Talent Is Over-Rated.