March 2011 Archives
WOD 110401
In the spirit of the CrossFit Open I offer the following. As you all know, a big part of CrossFit is "preparing for the unknown and unknowable". I am always striving to keep you guessing.
I am trying to develop a method to truly train for the "unknown and unknowable", where you don't know what the workout is until you start, or better yet, you don't know what you are doing while you do it, with the ultimate in CrossFit effectiveness being a WOD where you don't know what you just did when you finish it. Or possibly you never even know when and/or if you are finished. I am also trying to develop a method (working with ex KGB Russian Hypnotists) wherein even I won't know what happened after it is finished.
In this vein I am going to a 100% random programming model, and have developed a dsymorphia-based algorithmic "method" of generating random WODs: here is the first one:
3 rounds
Run 800 meters (3:00 limit, or 25 burpee penalty)
15 Static Muscle-Ups
30 Hang Power Clean 185/115
45 Front Squat 225/155
60 Deadlift 405/225
NO SCALING!
Post favorite hospital to comments.
WOD 110331
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.
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:
1. Squats
2. Deadlift 115/75
3. Push-Up
4. Kettlebell Swings
5. No-Push Burpees
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.
WOD 110330
Athletes Choice:
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 70kg)
12 Push-ups
15 Box jumps (24")
Post score to comments.
-OR-
Run 1 Mile
Max Rep Clean & Jerk 135/95
Men 12:00 limit
Women 13:00 limit
Post time to comments.
WOD 110329
Athletes Choice:
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 70kg)
12 Push-ups
15 Box jumps (24")
Post score to comments.
-OR-
Run 1 Mile
Max Rep Clean & Jerk 135/95
Men 12:00 limit
Women 13:00 limit
Post time to comments.
21-15-9 reps of:
225/155 pound Deadlift
135/95 pound Overhead squat
Post time to comments.
Compare to 101024.
Maximus and Scott Featured on .com!
WOD 110326
A: Practice rope climbs
"Beat The Clock Jr."
As a group:
B: 10 Deadlift 155/105 (or scale)*
20 Jumping Pull-Up
30 Kettlebell Swings 1.0/.75 (or scale)
40 Squat 45/35
50 Single-Unders
- 35 minute limit (absolutely no reps to be performed after limit for any reason)
-group gets one of each piece of equipment (and one scaled if needed)
- scaled movements count as 1/2 a rep,
-reps can be broken up any way and done in any order. Each athlete can do between none and all of a given movement.
Coach will post group time to comments.
*example: if there are 5 persons present the group must perform 5x10 (50) deadlift, etc.
WOD 110326
"Beat the clock"
As a group:
05 rope climbs x number in group (scale climb halfway up)
10 Deadlift 225/155 (scale 185/135)
15 Handstand Push-Up (scale piking push-up)
20 Pull-Up (scale Jumping Pull-Up)
25 KTE
30 Kettlebell Swings 1.5/.1.0 (scale 1.25/.75)
35 V-Up (scale sit-up)
40 Squat 45/35
45 Burpees
50 Double-Unders (scale single-unders)
example: if there are 15 persons present the group must perform 15x5 (75) rope climbs, etc.
- 45 minute limit (absolutely no reps to be performed after limit for any reason)
-group gets one of each piece of equipment (and one scaled if needed)
- scaled movements count as 1/2 a rep, except single-unders which count as 1/4 of a rep
-no scaling past the above (i.e. no deadlift less than 185/135)
-reps can be broken up any way and done in any order. Each athlete can do between none and all of a given movement.
Coach will post group time to comments.
WOD 110325
AMRAP in 12 minutes
15 Butterfly Pull-Up
7 Push-Jerk (NOT S2O/H) 135/95
Post time to comments.
Some of the Open athletes will be doing Open WOD 11.1 (again) at CrossFit Oakland if anyone wants to come cheer us on. 7PM Thursday.
WOD 110329
Beginners:
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.
20 Kettlebell Swings (Any weight)
--------------
5 rounds
15 Jumping Pull-Up
15 V-Up
---------------
20 Kettlebell Swings (Any weight)
WOD 110323
A: 3 Rounds;
Max Rep Double-Unders
Rest as needed between attempts
AMRAP in 10 minutes:
15 Box Jumps 24/20
15 Deadlift 185/135
Post time to comments.
Open Athletes
A: 2 Rounds;
Max Rep Double-Unders
Rest as needed between attempts
AMRAP in 8 minutes:
30 Box Jumps 24/20
15 Deadlift 155/115
Post time to comments.
WOD 110322
A: Max Rep Dead-Hang Pull-Up (or static muscle-up)
B: Max Rep Kipping Pull-Up (or kipping muscle-up)
C: 5 Rounds
15 Pull-Up
30 V-Up
Post time to comments.
Open Athletes:
A: Max Rep Dead-Hang Pull-Up (or static muscle-up)
B: Max Rep Kipping Pull-Up (or kipping muscle-up)
Run or Row as far as possible in 10 minutes
Rest 20 minutes
Run or Row as far as possible in 10 minutes
This is an all-out effort.
Post time to comments.
WOD 110321
5 Rounds:
15 Power Snatch 75/55
30 Push-Up
Open Athletes:
45 reps Power Snatch 75/55:
90 second rounds
30 double-under
Max Rep Power Snatch until complete
10 minute break
AMRAP in 12 minutes
40 Double-Unders
20 Power Snatch 80/60
Note - the Open WOD will have to be done outside, rain or shine, or during non-class times.
Post time to comments.
AJ Takes the visitors crown at CF1W
WOD 110329
Beginners:
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.
30 Burpees
--------------
5 rounds
15 Squat 45/35
15 Russian Kettlebell Swings 1.5/1.0
---------------
30 Burpees
WOD 110319
AMRAP in 10 minutes
30 Double-Under
15 G2O/H 75/55
Post total reps to comments.
Joe doing Open WOD 1 @ CFO: Score = 270
WOD 110318
A: Max Rep Pistol each leg
MRP -1
MRP -2
MRP -3
MRP -4
B: 50 Burpees
5 rounds
7 Front Squat 135/95
15 C2B Pull-Up
Run 800 Meters
Joe and Harold will be performing WOD 1 at CrossFit Oakland tonight, 7PM. Come out and support them!
WOD 110312
Beginners:
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.
5 Rounds:
15 Deadlift 135/95
15 Push-Up
Post time to comments.
Open WOD should be posted here... someday...
WOD 110316
A: Max Rep HSPU
Max Rep HSPU - 1
Max Rep HSPU - 2
Max Rep HSPU - 3
Max Rep HSPU - 4
Sub piking push-up if you cannot do HSPU.
B: Run 800 Meters
21 Press 95/65
Run 800
21 Push-Press 95/65
Run 800
21 Push-Jerk 95/65
WOD 110315
A: Fighter Pull-Up W4D5
B: 3 Rounds:
40 burpees
21 Kettlebell Swings
12 Pull-Ups
Post reps in part A and time in part B to comments.
"There is no point in being alive if you cannot deadlift"!
"Jón Páll Sigmarsson* (April 28, 1960 - January 16, 1993) was a weightlifter and powerlifter from Iceland who won the World's Strongest Man Competition four times (1984, 1986, 1988, 1990).
A famous quote from him is "there is no point in being alive if you cannot do the deadlift". In a tragic irony, he died at the age of 32 while performing this exercise in the gym."
WOD 110314
A: Fighter Pull-Up W4D4
B: Athletes "choice" (pick the hardest one you can Rx).
Alternating
21-15-9 Deadlift 185/135
42-30-18 Push-Up
"Diane"
21-15-9
Deadlift 225/155
Handstand Push-Up
15-12-9
Deadlift 275/185
Static Handstand Push-Up
Post reps in part A and time in part B to comments.
Ask Andi for pronunciation she speaks Iceland talk.
Regulars: Fighter Pull-Up W4D3
WOD 110312
Beginners:
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.
Run 800 Meters
--------------------
3 Rounds
15 push-up
15 Back Squat 45/30
15 Jumping Pull-Up
--------------------
Run 800 Meters
Post time to comments.
From my days at CFO . I'm behind the camera.
WOD 110312
A: Fighter Pull-Up W4D2
"Fight Gone Bad"
Three rounds:
1 minute Wall-ball: 20 pound ball, 10 ft target. (Reps)
1 minute Sumo deadlift high-pull: 75 pounds (Reps) - We will sub 2P KB
1 minute Box Jump: 20" box (Reps)
1 minute Push-press: 75 pounds (Reps)
1 minute Row: calories (Calories)
1 minute rest
Post total reps to comments.
Well-Rounded Beginner: 150
Intermediate: 200
Advanced: 300
Eeleet: 400
WOD 110301
In either order:
A: Fighter Pull-Up W4D1
B: 15-12-9
Push-Up
No Push-Burpee
Floor Press 165/95
Sit-Up
Post reps in part A and time in part B to comments.
WOD 110310
Beginners:
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.
A: Work up to a 7RM in the press
B: 3 rounds:
Run 400 meters
15 press @ 55% of predictive 1RM or 115/75, whichever is less.
* W*R(.0333)+W = P1RM
Post load from part A and time in seconds from part B divided by load from part B. Lower scores are better.
Cindy 313 Deadlift
WOD 110308
In either order:
A: Fighter Pull-Up W3D5
B: 12-9-6 Squat Clean 155/105
21-15-9 Ring Dip
Alternating
Rx - 15 minute limit
Sc - 12 minute limit
Post time to comments.
A: Fighter Pull-Up W3D4
B: "Michael"
Three rounds for time of:
Run 800 meters
100 Supermans
50 Sit-Ups
Post time to comments.
Old-School Fran (don't even think of using a med ball)
WOD 110307
"Fran"
21-15-9
Thruster 95/65
Pull-Up
Post time to comments.
Keith Wittenstein, Max's original CF Trainer, on the right.
WOD 110306
Deload Day 7/7
Regulars: Fighter Pull-Up Day Wave 3 Day 3 (W3D3) - Day 14
Beginners:
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.
A: Work up to a 3RM in the deadlift
B: 21-15-9
Deadlift @ 55% of Predictive 1RM* from above (or 225/155, whichever is less)
Hand Release Push-Up
* W*R(.0333)+W = P1RM
Post load from part A and time in seconds from part B divided by load from part B. Lower scores are better.
Why You Got Fat
WOD 110305
Deload Day 6/7
A: Fighter Pull-Up Wave 2 Day 6 (W2D6) - Day 12 -REST
B: One-Way Burpee Ladder:
Do one burpee the first minute, two burpees the second minute, three burpees the third minute, etc., continuing as long as you are able. Use as many sets per minute as needed.
Post highest number of burpees completed in one minute to comments.
WOD 110304
Deload Day 5/7
A: Fighter Pull-Up Day Wave 3 Day 1 (W3D1) - Day 12
In any order, not for time:
800 meter farmers walk, 2X Kettlebells, any weight
800 meter sandbag carry, any weight
Alternating:
10x3 wall-ball
10x3 pull-up
Alternating:
10x3 Burpee
10x3 Kettlebell Swing, any weight
Post impressions to comments.
Paleo Diet and CrossFit on ABC (Much better quality than clip above).
Deload Day 4/7
WOD 110302
Regulars: Fighter Pull-Up Progression Day 11
Beginners:
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
20 Burpees
30 Sit-Ups
10 Deadlift (any weight)
Post time to comments.
Deload Day 3/7
WOD 110301
A: Fighter Pull-Up Progression Day 10
B: Every 5 minutes on the 5th minute for 25 minutes (six intervals)
-Run 400 Meters
-60 Squats
Run 400 Meters
-40 Push-ups
-Run 400 meters
-20 Pull-Ups
Post links to your top three favorite websites to comments.
Deload Day 2/7
WOD 110301
A: Fighter Pull-Up Progression Day 9
B: 10 rounds
2 Burpee
2 Pull-Up
2 Push-Up
2 Squat
Post interesting recipe to comments.
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