June 2010 Archives
Announcement:
This class is now at 5/6PM due to lack of interest in 7PM classes.
WOD 100701
AMRAP* in 12 minutes:
Muscle-Up (ring, bar or combination)
Ground-To-Overhead 165/105
If you cannot do muscle-ups, sub 4 pull-ups and 4 ring dips for each muscle-up.
Men: 10 muscle-ups and 10 G2O/H to qualify
Women: 4 muscle-ups + 10 G2O/H to qualify
If the qualifying reps are not met, the score is zero.
*As Many Reps As Possible
WOD 100630
OHS 15RM 8/13
If you have not done this before take your best guess at a 15RM and perform it.
Deadlift
5 reps @ 70% of 1RM
5 reps @ 80% of 1RM
5 reps or more @ 82.5% of 1RM
- If you do not know your 1RM, work up to it instead.
7/13
Announcement:
New weekday schedule as of July:
M - 5/6
T-6
W - 5/6 (Ironworks)
TH - 5/6
F - 6
There has been a marked lack of interest in 7PM classes. We apologize for any inconvenience.
We may add an advanced metcon class by invitation only. There would probably be a small additional fee for this class. There would be neither scaling nor mercy in this class. A prowler or similar device would be involved.
Post interest to comments.
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
- Break a record
Everyone:
50 Burpees for time.
Followed by:
Beginners:
AMRAP in 20 minutes
Run 400 Meters
Jump Squats
Jump squats must be continuous. Any pause constitutes the end of the set and the athlete must run again.
Bonus! Penalty for stopping or walking at any time = 10 lunges per violation.
Post reps for each round to comments.
Advanced/Intermediate/Regulars:
Overhead Squat 5-5-5-5-5 @ 50% of 1RM.
Pause at rock-bottom of each rep. look right: count one-one-thousand, look left: count two-one-thousand, look down: count three-one-thousand, look up: count four-one-thousand. You may substitute alligators.
Post impressions to comments.
Otherwise work on a skill, or make up a workout, as above.
Announcement: after today, this class will be at 5PM/6PM due to lack of interest in 7PM classes. We apologize for any inconvenience.
WOD 100628
No scaling.
Perform 200 double-unders.
For every miss perform 10 burpees and 20 box jumps 24/20 before continuing
20 minute limit
BRING YOUR OWN ROPE
Post time to comments.
Beginner/intermediate:
4 rounds
Run 400 meters
50 double-unders (sub 250 single-under and 25 tuck jump)
20 minute limit.
Post time to comments
WOD 100626
45 reps thruster 95/65
For each unrack*, or missed rep perform:
5 Burpee
10 Kettlebell swing 1.5P/1.0P
before continuing to perform thrusters.
10 minute limit.
* bar may rest in rack or overhead only
Post time to comments.
WOD 100625
OHS 15RM 7/13
Add five pounds from last successful lift.
If you have not done this before take your best guess at a 15RM and perform it.
Press
7 reps @ 60% of 1RM
7 reps @ 70% of 1RM
7 reps or more @ 80% of 1RM
- If you do not know your 1RM, work up to it instead.
7/13
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
- Break a record
Everyone:
One mile team sandbag "relay" (distance may be extended if class is bigger).
Beginners:
Tabata:
Push-Up
KB swing (any)
Sit-Up
Squat
Advanced:
Work on unilateral movements: pistol, one-arm push-up, one-arm handstand, one-arm pull-up. This is for
Pistol 3-3-3-3-3 each leg (READ THE LINK!)
One-arm push-up 3-3-3-3-3 each arm (READ THE LINK!)
One-arm Pull-up 3-3-3-3-3 each arm (READ THE LINK!)
One-arm handstand hold 1-1-1-1-1 each arm
Intermediate/Regulars:
Work on bilateral movements: box jump, push-up, handstand hold, pull-up:
Box-Jump 3-3-3-3-3 (increasing height)
Push-Up 10-10-10-10-10-10 or five rounds for max reps
Dead-Hang Pull-Up 3-3-3-3-3 (band if needed)
Handstand hold 1-1-1-1-1 wall or freestanding
Otherwise work on a skill, or make up a workout, as above.
PARTY TIME!
If you would like to come to Andrea and Max's Housewarming/BBQ this Sunday 4-8PM one block from GWPC, CLICK HERE TO BE INVITED.
For time:
50 Box jump, 24"/20"
50 Jumping pull-ups
50 Kettlebell swings, 1.0P/.75P
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/30
50 Good Mornings 45/30
50 Wall ball shots, 20/14
50 Burpees
50 Double unders - BRING YOUR OWN ROPE!!
Note from Max:
Here is a scheme very similar to one I used to get a 21:20 Filthy Fifty. This one will break the 20 minute mark. It would helpful to have a coach to keep you on the mark, but you could do this by yourself with a stopwatch with a big display. The key to a quick time on this workout, in my experience, is to arrive at the double-unders without being so winded that they are nearly impossible. If you find yourself unable to do them, sit down and wait one minute. Recovering is more efficient than trying and failing over and over and over.
25 Box Jumps: 1:00
rest: :20
25 Box Jumps 1:00
50 Jumping Pull-Ups: 1:00
50 Kettlebell Swings: 1:20
50 Walking lunge: 1:20
50 Knees-To-Elbows: 3:00
50 Push-Press: 1:00
50 Back Extensions: 1:20
20 wall-ball: 1:00
Rest :20
20 Wall-ball 1:00
Rest: :20
10 Wall-Ball :30
Rest: :15
25 Burpees: 1:45
Rest: :15
25 Burpees: 1:45
Rest: :10
25 Double-Unders: :30
Rest: :15
25 Double-Unders: 30
Time: 19:55
WOD 100623
AMRAP* in 20 minutes:
3 Handstand Push-Ups
10 Push-Ups
12 C2B Pull-Ups
10 Push-Ups
Post time to comments.
Superhero Series: this is right before I pinned him.
OHS 15RM 6/13
Add five pounds from last successful lift.
If you have done this before take your best guess at a 15RM and perform it.
Deadlift
7 reps @ 60% of 1RM
7 reps @ 70% of 1RM
7 reps or more @ 80% of 1RM
- If you do not know your 1RM, work up to it instead.
6/13
Post loads to comments.
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
- Break a record
Everyone:
50 KB Swings for time (2P/1.5P)
Followed by:
Beginners:
Run 800m
30 Wall-ball (20/14)
Run 400m
20 Wall-ball (20/14)
Run 200m
10 Wall-ball (20/14)
Post time to comments.
Advanced/Intermediate/Regulars:
High Hang Squat Clean & Jerk 3-3-3-3-3 @ 60% of 1RM, focusing on form.
Post impressions to comments.
Otherwise work on a skill, or make up a workout, as above.
Run 800m
12 Handstand Push-ups
21 Jumping Squats
Post time to comments.
WOD 10618
Guest Instructor: Doron Serban
OHS 15RM 5/13
Add five pounds from last successful lift.
Press 1-1-1-1-1 6/13
Work up to a new 1RM
Post loads to comments.
100617- Beginners skip to "Beginners", below.
guest instructor: Doron Serban
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
- Break a record
Everyone:
Franny
details TBA
Followed by:
Beginners:
5 Rounds For Time
10 Wall ball
5 Pushups
Post time to comments.
Advanced/Intermediate/Regulars
Pull-Ups 3-3-3-3-3-3-3
attempt the next level of pullups from what you're currently doing
jumping pull-up
band assisted pull-up
kipping
kipping c2b
butterfly
butterfly c2b
post impressions to comments.
Ynez of Team GPZ T2B
WOD 10616
As many rounds as needed to complete 45 "Lewin-Style" reps of C2B Pull-Up/Pull-Up:
Perform 25 burpees every three minutes on the third minute starting at minute zero.
Max rep C2B Pull-Up/Pull-Up until 45 are completed
Score is time to completion on Pull-Up.
Sixteen minute limit.
Compare to: 100523
Post time to comments.
Certified CrossFit L1 Trainer Bryan St. Andrews
As many rounds as needed to complete 45 "Lewin-Style" reps of Deadlift 250/165:
Run 400 meters every four minutes on the fourth minute
Max rep deadlift 250/165
Score is time to completion on deadlift.
20 minute limit.
Compare to: 100522
Post time to comments.
OHS 15RM 4/13
Add five pounds from last successful lift.
Deadlift 1-1-1-1-1 5/13
Work up to a new 1RM
Post loads to comments.
100613- 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
- Break a record
Everyone:
Run 100M X 5 for time
Followed by:
Beginners:
50 Burpees
50 KB Swings (any weight)
50 Squats
50 Sit-ups
Partition as needed.
Post time to comments.
Advanced/Intermediate/Regulars:
High Hang Squat Clean & Jerk 3-3-3-3-3 @ 60% of 1RM, focusing on form.
Post impressions to comments.
Otherwise work on a skill, or make up a workout, as above.
WOD 10612
Run 400 Meters
21 Burpees
12 C2B Pull-Ups
Post time to comments.
WOD 100611
3 Rounds
Run 400 Meters
21 C2B Pull-Ups
12 Deadlift 250/165
Post time to comments.
CFEB - Lewin Style Chipper from doron serban on Vimeo.
WOD 100610
OHS 15RM 3/13
Add five pounds from last successful lift.
Post loads and Pass/Fail to comments.
Press 3-3-3 @ 92.5% of 1RM 4/13
Post loads to comments.
100609- 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
- Break a record
Everyone:
Run 400MX2 for time
Followed by:
Beginners:
Run 800 meters
21 Kettlebell Swing - any weight
Run 600 meters
21 Push-Up
Run 400 Meters
21 Burpees
Post time to comments.
Advanced/Intermediate/Regulars
Hang Squat Snatch 3-3-3-3-3 @ 60% of 1RM, focusing on form.
Post impressions to comments.
Otherwise work on a skill, or make up a workout, as above.
WOD 100608
Run 800 meters every 8 minutes on the eighth minute for 24 minutes (four intervals).
Post splits to comments.
"Most of the problems with the bodies and minds of the folks occupying the current culture involve an unwillingness to do anything hard, or anything that they'd rather not do. I applaud your resolve, and I welcome you to the community of people who have decided that EASY will no longer suffice".
- Mark Rippetoe
WOD 100607
In any order:
30 Thruster 135/85
60 C2B Pull-Ups
90 Clap Push-Ups/Push-Ups
Min 0:00 - perform reps of the above (thruster, C2B, Push-Up)
Min 3:00 - 15 "Lewin-Style" Reps Ground-to-Overhead 135/85:
--Perform 10 burpees every two minutes on the second minute
--Max rep Ground-to-Shoulder 135/85 (up to 15 then continue as below)
--If finished resume performing reps of the above (thruster, C2B, Push-Up)
Min 9:00 - perform reps of the above (thruster, C2B, Push-Up).
Min 12:00 -15 "Lewin-Style" Reps Overhead Squat* 135/85:
--Perform 20 walking lunge every two minutes on the second minute
--Max rep Overhead Squat 135/85 (up to 15 then continue as below)
--If finished resume performing reps of the above (thruster, C2B, Push-Up)
Min 18:00 - perform reps of the above (thruster, C2B, Push-Up).
30 minute limit.
Scoring:
Each minute to completion yields one point, rounded to nearest quarter point (:15/:30/:45)
Each missed rep adds one point to total score.
Each missed "Lewin-Style" rep adds three points to score.
Post time to comments.
Suggested scaling: 115/75
*If you cannot do Overhead Squat do Front Squat.
WOD 100607
OHS 15RM 2/13
Add five pounds from last successful lift.
Deadlift 3-3-3 4/13
Perform five sets across at 92.5%% of 1RM.
Post loads to comments.
100606- 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
- Break a record
Everyone:
Run 1600M for time
Followed by:
Beginners:
3 Rounds
Run 400 Meters
150 jump rope
Post time to comments.
Advanced/Intermediate/Regulars
Max rep or 50 double-unders every 10 minutes on the tenth minute, whichever is more.
Otherwise work on a skill, or make up a workout, as above.
WOD 100604
"Cindy"
AMRAP* in 20 minutes
5 Pull-Up (Men C2B)
10 Push-Up
15 Squat
Post rounds and partial rounds to comments.
WOD 100603
30 "Lewin-Style" Reps Ground-to-Shoulder 155/95:
Perform 10 wall-ball 20/14 every two minutes on the second minute
Max rep Ground-to-Shoulder 155/95
Score is time to completion on Ground-to-Shoulder.
12 minute limit
Post time to comments.
Jiro 49 inch box jump
WOD 100602
Overhead Squat 5-5-5
Overhead Squat 15 @ 5RM-60# (or dowel if less than 60#) 1/13
Press 5-5-5 @ 87.5% of 1RM 3/14
Post loads to comments.
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